Jerome Pesito

WARM UP 3 rounds of : 10 Med ball presses 10 Med ball cleans 10 Med ball push ups 50 m Run with Med ball

WARM UP 8 min 5 inch worms 30 jumping jacks 10 mt. climbers

WARM UP 3 Rounds of: 30 Double Unders/ 160 Singles 10 Pull Ups 20 Double Unders/ 140 Singles 5 Pull Ups STRENGTH Over Head Squat 5 x 5 5 x 3 WOD 20 Minute AMRAP: DLs, Push Ups And Bjs Complete As Many Rounds As Possible of: 5 Deadlifts 185#/ 255#/275# 13 Push Ups 9

Time for some R&R!

Today’s WOD is proudly brought to you by Coach Jamie ! WARM UP 3 Rounds of: 50 M Sled Pulls 45# 50 M Butt Kicks 50 M High Knees 50 M Sprint

WARM UP 1 Mile Run SKILL 6 Rounds Max Effort : Double Unders Weighted Sit Ups/ GHD Sit Ups

WARM UP 3 Rounds of: 5 Inch Worms; 5 Pull Ups; 5 Dips; 5 Push Ups; 5 One Legged Squats SKILL Snatch + Over Head Squats Today is more about getting your TECHNIQUE & FORM together rather than adding weight to the Bar. Leave the ego at the door and practice with the Bar today.

WARM UP 1 Minute Couch Stretch; 1 Minute Side Lunge; 1 Minute Air Squat Hold; 50 M Butt Kicks; 50 M High Knees; 100 Jumping Jacks; 20 Mountain Climbers; 20 Weighted Sit Ups 25# plate STRENGTH Front Squat 5 x 5 5 x 3GO Up in Weight Each Round

WARM UP 2 Rounds of: 200 M Run 25 M Bear Crawl 10 Push Ups 10 Pull Ups 10 Mt Climbers

WARM UP 3 Rounds of: 20 Second Couch Stretch 10 Jump Tucks 10 Jumping Lunges 10 Hanging Leg Raises 10 Hollow Rocks