Jerome Pesito

WARM UP: 2 Rounds of: 400 M Run 50 Air Squats 25 Push Ups

WARM UP: 2 Minutes of Pass Throughs with PVC 40 Butt Kicks 40 Inch Worms 40 Walking Lunges

Warm Up: 400 M Run 30 Pass Throughs 60 Air Squats 100 Skips 60 Over Head Squats 

Well today was a stellar day and the Community came together to celebrate our very own Coach Rodney’s Birthday. Rodney turned – yep you guessed it – 49 years old today and of course we began with the obligatory Birthday Burpees warm up. I’m not entirely sure how many people are going to show up

Warm Up: with a PVC 30 Over Head Squats 30 Back Squats 30 Front Squats 30 Walking Lunges

REST AND RELAX DAY

WOD: 30 Minute AMRAP of: Farmer’s Walk 150M 800M Run Farmer’s Walk 150M 25 Box Jumps 18″ 25 Push Ups 25 Back Squats 45# 25 Burpees

WARM UP: 2 Rounds of: 40 Butt Kicks 20 Lunges 20 Inch Worms 100 High Skips