Jerome Pesito

WARM UP: 400 M Run 30 Air Squats 30 Sit Ups 30 Flutter Kicks

WARM UP: 3 rounds of: 10 Samson Stretches 10 Inch Worms 10 12″ Leap / Squats

REST DAY

WOD: For Time 1 Mile Run 75 Squat Clean Thrusters ( Choose a challenging weight but do not compromise your form/ technique) 1 Mile Run BUY OUT: 25 Burpees

WARM UP:  400 M Run 1 Minute Squat Hold 15 Squats 15 Overhead Squats SKILL:  Med Ball Clean WOD: Buy In – 200 Double Unders / 400 Single skips 12 Minute AMRAP 21 Push Ups 15 KB Swings (45# w; 55#M) 9 Toes to Bar

WARM UP: 7 Minutes of Burpees! SKILL: LEARN TO PUT BACK EQUIPMENT (Yes I’m serious!) WOD: Tabata 8 Push Press 8 Double Unders 8 KBS 8 Air Squats 8 Mountain Climbers 20 seconds of Work with 10 seconds rest. Keep count of your Reps! Sally Thrusters

WARM UP: 3 Rounds of: 20 Hollow Rocks 20 Supermans 20 Flutter Kicks SKILL: Deadlifts: 5-5-3-3-3-2 WOD: 5 Rounds of the following: 10 Deadlifts (80% of what you maxed out in your skill) 10 Box Jumps (20″W; 24″M) 400 M Run  

WARM UP:  750 M Run 20 Burpees

Rest Day