La La Land

“Hard work pays off.” -Mathew Fraser

Part 1-WOD


Hang Squat Cleans 155lbs

Strict HSPU

Part 2-Row Conditioning

20 sets of 100m @ target 2k pace with :30 rest between sets

For example, if my goal is a 6:40 2k then I would hold a 1:40/500m pace on the 100m sets

*My sister Cat Ferrara aka “FitBitKit” crushing the row ^



God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.

Every 4 minutes for as long as possible complete:

From 0:00-4:00

2 rounds of:

10 Deadlifts 185 lbs

10 Burpees over bar

From 4:00-8:00

2 rounds of:

12 Deadlifts 185 lbs

12 Burpees over bar

From 8:00-12:00

2 rounds of:

14 Deadlifts 185 lbs

14 Burpees over bar

Etc., following same pattern until you fail to complete both rounds




“Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure…than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.” -Theodore Roosevelt

Death by 3 Air Squats every minute on the minute:

Min 1- 3 Air Squats

Min 2- 6 Air Squats

Min 3- 9 Air Squats

Min 4- 12 Air Squats

Etc… air squats go up by 3 every minute until you cannot complete the amount of air squats in the given minute.

*Score to beat- Connor DeVoe of Midland, Texas (303 reps, 30 reps on the round of 42)