WOD / FRIDAY, JANUARY 18

Good luck to Karissa, Denise H., Mel M., and Sam who are competing at this weekends Fantastic Four competition at La Puente CrossFit! 

Mobility 

2:00 Squat Hold

WOD 

For time: 

750m Row

...

5 rounds of: 

7 Power Snatch, 115lbs/75lbs

7 Thrusters, 115lbs/75lbs

7 Sumo Deadlift High Pulls, 115lbs/75lbs

...

750m Row 

Competitors 

1. EMOM x 6:00 of: 

1 Snatch Pull + 2 Power Snatch @ 70% 1RM

2. WOD 

3. Aerobic 

Every 4:00 x 5 sets: 

400m Run 

6 Burpee Broad Jumps, 3 tiles

4. Gymnastics 

For Quality: 

21 Strict C2B Pull-ups 

14 Bar Muscle-ups 

7 Ring Muscle-ups 

Functional Bodybuilding @ 10:00am!

Rocco Di Jerlando