WOD / Wednesday, December 5

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Mobility 
1:00 Twisted Cross/side

WOD

7 x 2:00 AMRAPs of: 
5 Hang Power Cleans, 155lbs/105lbs
7 Burpee Box Jump Overs, 24”/20”
9 Ring Dips 
Rest 1:00 after each AMRAP. Pick up each new AMRAP where you left off.

Beach Muscles
3 sets of: 
8 Single-arm DB Rows/arm
12 Overhead DB Triceps 
1:00 Hip Extensions

Competitors

1. EMOM x 8:00 of: 
Odd - 3 HPC @ 225lbs/155lbs 
Even - 3 Ring Muscle-ups
2. WOD 
185lbs/135lbs
3. Gymnastics 
3 sets of: 
1 Legless Rope Climb
9 Strict Pull-ups
3 Bar Muscle-ups 
Rest 2:00 
4. Core 
EMOM x 10:00 of: 
Odd - 20 sec L-sit on parallettes 
Even - 20 sec Hanging L-Flutter Kicks

Endurance (10:00am)

Every 10:00 x 3 sets of:
750m Row
50m Prowler Push
800m Run
50m Yoke Carry

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CFLV Weightlifting
1. No Feet Snatch (70%-80%/2) x 5
2. No Feet Clean + Jerk (:03 hold in Split) (70%-80%/2+1) x 5
3. Snatch Pull to Knee (95%/3) x 3
4. Clean Deadlift (100%/3) x 3

Rocco Di Jerlando