WOD / MONDAY, JANUARY 21

Shout out to these #CFLV beauties for competing this weekend at @lapuentecrossfit fantastic four comp! Thanks @raisethebarbelle for the picture & support 🙌🏻

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Mobility 

1:00 Couch Stretch/side

Strength/Skill 

Every 2:00 x 5 sets:

3 Pause Back Squats (5 sec in the hole); start light/moderate and focus on perfect positions.

Rest, then... AMRAP in 18:00 of: 

1-mile Run Buy-in, followed by max rounds of: 

4 Strict Pull-ups

7 Curtis P’s, 95lbs/65lbs

Competitors 

1. Strength/Skill

2. WOD 

3. Aerobic 

4 sets of: 

400m Run 

18/15 Cal Ski 

12 Bar-facing Burpees 

Rest 2:00 

4. Gymnastics 

For Quality: 

21 Ring Burpee Muscle-ups

•Functional Bodybuilding today at 10:00am!

Rocco Di Jerlando