WOD / TUESDAY, DECEMBER 18

Mobility

1:00 Twisted Cross/side

WOD

AMRAP in 10:00 of:

10 Deadlifts, 155lbs/105lbs

20 Walking Lunges

30 Double-unders

+

10:00 to find your 5-rep Max Hang Power Clean

+

AMRAP in 10:00 of:

10 Deadlifts, 155lbs/105lbs

20 Walking Lunges

30 Double-unders

Competitors

1. WOD

2. Aerobic

7 rounds of:

10 BBJO @ 24”/20”

200m MedBall Run

Rest 1:00

3. Gymnastics

8-7-6-5-4-3 reps of:

Strict C2B Pull-ups

25ft HS Walk after each set

4. Yoke Carry

5 sets x 50m as heavy as possible Rest 2-3 min

CFLV Weightlifting

1. Front Squat

80% of best 2RM for 4 Reps x 4 Sets

2. Muscle Snatch (no hook, no contact)

(40%-45%/3) x 4

3A. One Arm Dumbbell Rows

10 Reps/arm x 3 Sets

3B. Pull Ups

Accumulate 20 in as little sets as possible

Rocco Di Jerlando