Jerome Pesito

Warm Up: Burgener Warm Up

WOD:  5 Rounds for time of: 500 M Row 100 Double Unders

Warn up: 3 rounds 20 Hollow Rocks 20 Supermans 20 Flutter Kicks

WOD for time: Murphy 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

Warm Up:  5 Minutes of Double Unders

Warm Up:  3 rounds of: 20 Hollow Rocks 20 Air Squats 10 Walking Lunges

Warm Up:  3 Rounds of: 20 Hollow Rocks 20 Mountain Climbers

Warm up: 1 Mile Run

Warm Up:  4 Rounds of: 20 Double Unders 10 Air Squats 10 Push Press (45#)