Thursday, July 13 WOD

Room 1
Warmup: 1:00 Jump Ropes
2 Rounds:
5 Empty Barbell Strict Press
5 Barbell Push Press
5 Barbell Push Jerks
5 Tall Jerks (work on pulling under the Bar)
5 Jerk Balance (work on moving the front foot)
5 Split Jerks
Warmup for Jerks
Buy-In: 5 Sets:
1 Push Press+ 1 Push Jerk+ 1 Split Jerk (building over 5 sets)
30s Sorenson Hold- weighted
WOD: For Time:
21-15-9
Cal Row
S2OH (C: 105/75, P: 95/65, F: 85/55)
Ring Dips (sc: feet on the floor or Box Dips)

Teens and Tweens
Room 2
Warmup: Invisible Fran. 21-15-9 pvc thrusters and hollow rocks
Skill: Pullup progressions into MuscleUp progressions
WOD: For Time (18 minute time cap):
*40 ab mat situps*
5 rounds
40 double unders/80 singles
7 deadlifts 155/135
3 wallwalks
*40 ab mat sit-ups *

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