WOD / Friday, November 30

Little rain today... no problem rain boots and CrossFit

Little rain today... no problem rain boots and CrossFit

Mobility 
2:00 Straddle Pose

WOD 
10 rounds for time of: 
1 Power Clean, 205lbs/135lbs
4 Strict Pull-ups
7 Deadlifts, 205lbs/135lbs 
10 Calorie Row

Beach Muscles
3 sets of: 
15 Good Mornings
12 Seated DB Curls
1:00 Side Plank/side

Competitors 
1. EMOM x 8:00 of: 
Odd - 1 Power Clean @ 245lbs/165lbs 
Even - 2 Weighted Pull-ups (you choose weight)
2. WOD 
225lbs/155lbs 
3. Aerobic 
8 sets of: 
7 Burpee Box Jump Overs, 24”/20” 
30 sec Sprint Row 
Rest 1:00 
4. Gymnastics 
7-6-5-4-3-2-1 reps of: 
Deficit Strict HSPU (you choose deficit). Rest as needed.

Powerlifting (10:00am)

A. 1 & 1/4 Back Squats: 3 sets x 3 reps @ 75% 1RM
B1. 3 sets of: 8 Stepdowns/leg
B2. 3 sets of: 20 Single-Leg Glute Bridges/Leg 
C. Tabata Jumping Lunges

Rocco Di Jerlando