WOD / Wednesday, September 26

Kristen - "I don't know why people say I'm crazy when I workout"  Also Kristen *Smiles in the middle of an exercise while no one else has a pulse*  We love your ridiculous work ethic and tenacity  @knass !  PC:  @og.steve

Kristen - "I don't know why people say I'm crazy when I workout"

Also Kristen *Smiles in the middle of an exercise while no one else has a pulse*

We love your ridiculous work ethic and tenacity @knass!

PC: @og.steve

Strength/Skill

EMOM x 8:00 of:

Odd - 3 Hang Power Cleans @ 75-80%

Even - 30 sec Double-unders 

Rest, then...  

9-7-5 reps for time of: 

Hang Power Cleans, 185lbs/125lbs

Burpee Box Jump Overs, 30”/24”

200m Run after each round 

Beach Muscles

3 sets of: 

10 Single-Leg KB RDLs/leg 

15 Ring Rows

20 Banded Curls 

Competitors  

1. Strength/Skill

2. WOD 

225lbs/155lbs

3. Gymnastics 

3 sets of: 

1:00 Alternating Pistols 

1:00 Strict T2B 

1:00 Rest 

4. Core 

2:00 Accumulated L-sit.  Every time you break perform 10 BACK extensions 

Endurance (10:00am) 

4 sets of: 

50m Backwards Sled Drag, heavy 

300m Run 

15 Calorie Ski

300m Row

Walk 100m 

CFLV Weightlifting

1. Snatch

Build to a 1 Rep Max

2. Clean + Jerk

Build to a 1 Rep Max

Rocco Di Jerlando