Jerome Pesito

WOD:  For Time: Buy In: 15 Burpees THEN: 400 M Run 50 Overhead Squats (65#W; 95#M) 50 KBS (45#W; 55#M) 50 Air Squats 400 M Run 50 Push Ups 50 Sit Ups 50 Push Press (45#)

WARMUP: Burgener Warm Up WOD:11.5: Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145#M; 100#W) 10 Toes to bar 15 Wall ball shots, (20#M; 14#W)

WOD: Hearts – Kettle Bell Swings Diamonds – Push Ups Clubs – Squat Jumps Spades – Sit Ups Jokers – 10 Burpees Face Cards – 10 Mountain Climbers

WARM UP:  38 Birthday Burpees (Happy Birthday Annushka!) SKILL: Snatch Clean and Jerk

R&R Day

WARM UP:  750 M Run Backwards

WARM UP: 3 Rounds of: 10 Inch Worms 20 Walking Lunges 50 Jumping Jacks

WARM UP: 2 Rounds of: 400 M RUN 10 Squats 10 Push Ups 10 Sit Ups

WARM UP:  5 Rounds of : 10 Samson Stretches 10 Hollow Rocks 10 Air Squats (Hold in the Bottom) WOD: For time: 15 Ground To Over Heads (GTOH); 2 Pull Ups; 15 Dips (Rings or Matador) 12 GTOH; 4 Pull Ups; 12 Dips 9 GTOH; 6 Pull Ups; 9 Dips 6 GTOH; 8 Pull Ups;

WARM UP: 3 rounds of: 20 Flutter Kicks 150 Run 20 AB Mat Sit Ups