Jerome Pesito

Warm Up:  5 Minutes Single Unders/ Double Unders 5 Minutes Pull Ups

Warm Up: 3 Rounds of: 30 Sit Ups & 20 Flutter Kicks

Happy 26th Birthday J!!! Warm Up:  26 Wall Walks WOD: For time: 26 Burpees 26 Air Squats 26 Push Ups 26 Double Unders  

Warm Up: Burgener Warm Up

Warm Up:  3 rounds of : 20 Walking Lunges; 20 Flutter Kicks and 20 Squats WOD: FRAN For time: 21-15-9 Thrusters (65 lb W; 95 lb M) Pull Ups

Warm Up:  1 Mile run WOD: 6 rounds for time of: 10 Back Squats (95 lb W; 125 lb M) 15 KBS (45 lb W; 55 lb M) 20 Sit Ups

Warm Up:  3 Rounds of 20 Hollow Rocks; 20 Walking Lunges; 20 Sit Ups

Warm Up:  1600 M Run

WOD: 20 Minute AMRAP Complete as many reps as possible in 20 minutes following the rep scheme below:

Warm Up: 20 Air Squats 20 Walking Lunges WOD:  6 Rounds for Time of: 10 Thrusters 10 KB Squats 10 Sumo Deadlift High Pulls