Jerome Pesito

SKILL: 15 Minutes to find your 1 Rep Max in Deadlift

Rest Day

20 Deadlifts 125# Run 400m 20 KB swings 400 m run 20 Overhead Squats 75# 400 m run 20 burpees 400 m run 20 Pull Ups 400 m run 20 Box Jumps 400 m run 20 Squat Cleans 400 m run

WARM UP: 150 M Run 20 Ft. Bear Crawls 150 M Run 20 Ft. Inch Worms 150 M Run 50 Sit Ups 

WARM UP: 2 Rounds of : 15 Push Ups 15 Jumping Jacks 15 Good Mornings 15 Jump Tucks and Burgener Warm Up with the PVC Elizabeth: 21-15-9 reps of: Cleans (95#W; 135#M) Ring Dips 1/2 Isabel 15 Snatches (95#W; 135#M)

WARM UP: 1 Mile Run WOD 1: Annie 50-40-30-20-10 Double Unders Sit Ups WOD 2: Helen 3 Rounds of: 400 M Run 21 Kettle Bell Swings 12 Pull Ups    

WARM UP: 3 Rounds of: 15 Seconds of Samson Stretch 15 Seconds of Side Lunges 15 Seconds of Planks 15 Seconds of Side Planks 

WARM UP: 30 OHS 30 Pass Throughs 30 Mountain Climbers 30 V-Sits 30 Air Squats 

REST AND RELAX!!!!

WARM UP: 30 Pass Throughs with the PVC 20 Over Head Squats with PVC 5 Push Ups 5 Burpees 20 Air Squats 20 Front Squats  with PVC