Jerome Pesito

Warm Up:  Burgener Warm Up 30 Air Squats 30 Push Press (with the PVC) 

WOD: 1 mile run 50 Air Squats 50 Push Ups 50 Pull Ups 50 Sit Ups 800 M Run 50 Double Unders / 200 Single Skips

WARM UP: High Knees Butt Kicks Walking Lunges Side Lunges

WARM UP: 3 Rounds of: 20 Supermans 20 Flutter Kicks 20 V Sit Ups

WARM UP: 30 Pass Throughs 30 Air Squats 30 Over Head Squats 30 Sit Ups 100 Jumping Jacks

WARM UP: 30 Pass Throughs 30 Air Squats 30 Over Head Squats 30 Sit Ups 100 Jumping Jacks

Warm Up: 5 rounds of: 5 Push Ups 5 Squats 5 Burpees

Warm Up: 10 Double Unders Rest 20 Seconds 20 Double Unders Rest 30 Seconds 30 Double Unders Rest 40 Seconds 40 Double Unders Rest 50 Seconds 50 Double Unders

WARM UP: High Knees; Butt Kicks; Lunges (Forward and Backwards); Inch Worms; Bear Crawls; Crab Walks – 2 minutes each. WOD: 16 Minute AMRAP: 15 Wall Ball Shots (14#W; 20#M) 150 M Sprint 10 Strict Pull Ups/ Ring Rows