WOD / WEDNESDAY, DECEMBER 19

Get tall! @suprfam 

Mobility 

2:00 Straddle Pose

WOD 

Every 3:00 x 7 rounds, complete: 

1 Power Snatch, 145lbs/100lbs

300m Run 

5 Strict Pull-ups

7 Burpees 

Beach Muscles 

3 sets of: 

15 Barbell Curls 

12 Overhead DB Tricep Extensions 

30 Strict Sit-ups

Competitors 

1. Weighted Pull-ups: 5-5-5-5-5

2. WOD 

175lbs/125lbs

3. Gymnastics 

24-18-12 reps for quality of: 

Alternating Pistols 

Ring Rows

4. Core 

3 sets of: 

20 Alternating V-ups 

25 sec L-sit 

30 sec Hollow Hold 

Rest 2:00

Endurance (10:00am)

1-Mile Run 

Walk 200m 

1000m Row

Walk 200m 

1000m Ski 

Walk 200m

1-mile Run 

CFLV Weightlifting

1. No Feet Snatch from Hang (below knee)

(80%-85%/2) x 5

2. No Feet Clean from Hang (below knee) + Jerk

(80%-85%/2+2) x 4

3. Back Squat

Work up to a 6RM (RPE 8-9) then do 90% of that 6RM for 4-6 Reps x 2-3 Sets

Rocco Di Jerlando