WOD
“YOU UP?”
[0:00 – 10:00]
AMRAP 10:
1 Burpee Box Jump (24″/20″)
1 Push Jerk (115/85)
2 Burpee Box Jumps (24″/20″)
2 Push Jerks (115/85)
3 Burpee Box Jumps (24″/20″)
3 Push Jerks (115/85)
…
Add 1 Per Per Round
[10:00 – 18:00]
Build to Heavy Single Push Jerk
*Score 1 = Rounds + Reps
*Score 2 = Heaviest Load
Example Score 1: If an athlete completes the round of 10’s and gets 3 burpee box jumps in the 11’s, their score would be 10+3.
MOBILITY
1:00 Child’s Pose (Lat focused)
AFTER CLASS
Strict Press:
4 Sets of 8 @ 65%
1 Sets of 8+ @ 65%
5 Sets for Quality:
5 HSPUs or Double Dumbbell Push Press
1 Minute on Any Machine
30ft Handstand Walk or 6 Wall Walks
