Jerome Pesito

WARM UP: EMOM: 1 Air Squat 1 Push Up 2 Air Squats 2 Push Ups increasing by 1 each every minute until failure. When you fail you start over at ONE.

WARM UP: 400 M Run 25 Sit Ups 25 Flutter Kicks

WOD Deck of Cards WOD where the numbers on the Card represent your Reps & the Suits represent the following: Hearts- Burpees 2-9 Diamonds- KB Squats 2-9 Clubs – Jump Tucks 2-9 Spades – Push Ups 2-9 All Face Cards 5 of Each Movement

WARM UP: Power Clean Drills

Warm Up: 800 M Run

Warm Up: 3 Rounds of: 20 Hollow Rocks; 20 Supermans; 20 Flutter Kicks & 20 Sit Ups Skill:  10 Minutes to find your Max Deadlift WOD:  For Time: 21-15-9 Deadlift (80% of Body Weight) Burpees

Warm Up: 20 Minutes of practicing your Goats

WARM UP: 3 Rounds of: 20 Butt Kicks; 10 Push Ups & 20 Sit Ups 

WARM UP: Junk Yard Dog ( check out http://www.youtube.com/watch?v=6Y_DegDzdzo for a Demo)

WARM UP:  3 Rounds of: 1 Minute of each of the following: Sit Ups Plank Right Side Plank Left Side