WOD / THURSDAY, JANUARY 24

Crossfit meets Brazilian Jiu-Jitsu ✌🏼 Coach Blanca’s @blancakelley daughter Solena @mor_sol_bjj always repping #CFLV under her Gi 🙌🏻 ➖➖➖➖➖➖➖➖➖➖➖➖

Mobility 

1:30 Lying Scorpion/side 

Strength

Flat DB Bench Press: 5 sets x 6-8 reps

Rest, then... 15-12-9-6-3 reps for time of: 

Ring Dips

Push-ups 

100m Overhead Plate Carry, 45lbs/25lbs

Competitors 

1. Strength 

2. WOD 

3. Accessories 

3 sets of: 

8-10 Single-arm DB Rows/arm 

20 Banded Pull-aparts 

Max rep Ring Rows 

Rest 2:00

Rocco Di Jerlando