WOD / WEDNESDAY, JULY 17

Nearly 30 years of CFLV experience combined in this pic!

Mobility

1:00 Lizard Pose/side

WOD

3 rounds for time of:

800m Run

3 rounds of “Strict Cindy”

*One round of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Beach Muscles

3 sets of:

25 Banded Curls

12 DB Skullcrushers

1:00 Side Plank/side

Competitors

1. Weighted Pull-ups: 2-2-2-2-2

2. WOD

Wear a weight vest

3. Core

3 sets of:

10 Strict Knees-to-Elbows

10 Landmine Rotations

10 Rower Pike-ups

Rest 2:00

•Endurance (10:00am)

8 sets of:

15m Heavy Prowler Push

15 Calorie Ski Sprint

Walk 100m

Rocco Di Jerlando