Jerome Pesito

WARM UP 12 Min AMRAP of: 5 Pull Ups 10 Push ups 15 Air Squats SKILL Turkish Get Ups 5 x 5

WARM UP 4 Minutes of Skipping: 1 Minute Skip High Knees 1 Minute Skip Butt Kickers 1 Minute Skip Right Leg Only 1 Minute Skip Left Leg Only then 4 Minutes : Every 30 Seconds 3 Burpees

WARM UP 5 Min AMRAP of: 10 DU’s; 2 Toes 2 Bar & 10 Air Squats SKILL 20 Minutes: 1 Power Clean + 1 Front Squat + 1 Push / Split Jerk WOD 6 Rounds Of Hell 6 Rounds for Time : 5 Over Head Squats 35#W; 45#M 5 Front Squats 35#W; 45#M 5 Pull

WARM UP 10 min Burgener Warm Up Couch stretch 30 sec Samson stretch 30 sec Side Lunges 10 Pull Ups 5 Wall squats 30 sec hold

WOD With a Team of 4 : For time: 100 double-unders each, as a relay 100 front squats total, 115 M / 75 W 100 push presses total, 115 / 75 lb. 75 double-unders each, as a relay 75 front squats total, 115 / 75 lb. 75 push presses total, 115 / 75 lb. 50

WARM UP 50 M Butt Kicks 50 M Inch Worms 5 Burpees 5 x 20 second OverHead Squats with 10# plate 30 Hollow Rocks 30 Supermen 30 Hanging Leg Raises

WARM UP 3 Rounds : 100 M Run 10 Push Ups 10 Pull Ups 20 Med Ball Cleans SKILL Every Two Minutes Perform: 1 Hang Clean+ 1 Power Clean + 1 Squat Clean For 20 Minutes. Increase Weight Each time

WARM UP 50 M High Knees 50 M Butt Kickers 3 Junk Yard Dogs 15 Hollow Holds into 15 Supermen SKILL 20 Minutes: Clean Dead Lifts 5 x 5 Snatch Deadlifts 5 x 3

WARM UP 400 M Run 20 Push Ups 300 M Run 20 Pull Ups 200 M Run 20 Lunges SKILL Every 2 Minutes on the Minute 3 Hang Snatches Increase weight as needed but focus on technique