WOD / MONDAY, APRIL 29

Huge congrats to Coach Rocco and our buddy Paul! These two have been doing jiujitsu for just a few months & competed in their first tournament this weekend. They went hard & gave it all they had. Rocco took 2nd & Paul took 1st! Your CFLV fam is proud of you guys!!!!!!! @pauler386 @1rocd @zrlaverne

Mobility 

1:30 Pigeon Pose/side 

Strength 

Tempo Back Squats: 1-1-1 @ 21X0; build from last week.

Rest, then... 3 rounds for time of: 

21 Hang Power Cleans, 115lbs/75lbs

9 Thrusters, 115lbs/75lbs

Competitors 

1. Strength 

2. WOD 

3. Aerobic 

6 sets of: 

250m Ski 

6 Strict T2B 

9 Burpees as fast as possible 

Rest 1:00 

4. Gymnastics 

Accumulate 25 Strict Pronated C2B Pull-ups in as few sets as possible. •Functional Bodybuilding today at 10:00am!

#crossfit #crossfitmeetsjiujitsu #crossfitlaverne #zrlaverne #bjj #jiujitsu #teamzr #teamcflv

Rocco Di Jerlando