Wednesday 03/09/22

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm up

AMRAP 5
15 jumping jacks 
5 push up to down dog 
10 banded pull aparts 
10 banded pass throughs 
10 straight leg sit ups 

Empty bar warm up 
3 strict press
3 push press 
3 push jerk with a :03 pause in the receiving position before athletes stand up

Strength 

5 sets (12 min clock)
3 push jerk (from the rack) 

WOD 

3 rounds for time
9-7-5
Push press (95/65 755/55)
Medball sit ups (20/14)
-rest 1:1

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