Jerome Pesito

CF Intro WOD: 7 minute AMRAP 5 Push Press with the PVC Pipe (Dowel) 5 Dead Lift (with MedBall) 5 Air Squats

WOD:  500 M Row For Time

Warm Up:  5 minutes of Jump Rope / Double Unders

Warm Up:  3 Rounds of: 20 Flutter Kicks and 10 Samson Stretches.

Warm Up: 3 Rounds of: 20 Sit Ups & 20 Hollow Rocks

Birthday Burpee Warm Up: 46 Burpees Happy Birthday Barry! Now stop resting on the floor and finish the WOD! 🙂 WOD: 4 Rounds for Time of : 400M Run 25 Push Press (75 lb W; 95 lb M) 25 Box Jumps (20″ W; 24″ M) 25 Jump Pull Ups 40 Minute Time Cap  

Warm Up:  3 Rounds of 20 Walking Lunges & 20 Flutter Kicks

Warm Up: 400 M Run