5 August Monday
Warm up/400m Run
PVC Movements for Shoulders
High Knees
Butt Kickers
Spit Jerk w/ PVC 5 Min
Strength:
Split Jerk
3 sets of 3
Work to heaviest weight possible
(beginners work on movement-use light weight and get as many reps as possible)
Metcon:
AMRAP 7
3 Thrusters, 115/80 lbs
3 Burpee Box Jump Overs, 24/20 in
6 Thrusters, 115/80 lbs
6 Burpee Box Jump Overs, 24/20 in
9 Thrusters, 115/80 lbs
9 Burpee Box Jump Overs, 24/20 in
12 Thrusters, 115/80 lbs
12 Burpee Box Jump OversAscending Ladder for 7 Minutes