WOD / Wednesday, November 21

Mobility 
1:00 Pigeon Pose/side

WOD

For time: 
500m Row
21 Burpees
400m Run
7 Squat Snatches, 135lbs/85lbs
500m Row
15 Burpees
400m Run
5 Squat Snatches, 135lbs/85lbs
500m Row
9 Burpees
400m Run
3 Squat Snatches, 135lbs/85lbs

Beach Muscles 
Tabata Banded Curls
Tabata Banded Pressdowns
Tabata Sit-ups

Competitors

1. EMOM x 7:00 of: 
2 Squat Clean & Jerks @ 205-225lbs/135-155lbs
2. WOD 
155lbs/105lbs 
3. Gymnastics 
Death By Toes-to-Bar 
4. Core 
EMOM x 12:00 of: 
Min 1 - 12 GHD Sit-ups 
Min 2 - 30 sec Hollow Rocks 
Min 3 - 20 sec L-Sit

Endurance (10:00am)

5 sets of: 
100m Backwards Sled Drag 
50m Prowler Push
250m Ski Erg 
Walk 200m

CFLV Weightlifting
1. No Feet Snatch
(70%-75%/2) x 5
2. No Feet Clean + Jerk (:03 hold in Split)
(70%-75%/2+1) x 5
3. Snatch Pull to Knee
(90%/3) x 3
4. Clean Deadlift
(100%/3) x 2

Rocco Di Jerlando