WOD - WEDNESDAY, AUGUST 21ST 2013

JILL!

CHRISTINE!

9:30 GUYS ROWING!

AWESOME!

WARM-UP
GYMNASTICS WARM-UP
WALL SHOULDER STRETCH
10 SHOULDER TOUCHES
25 V-UPS
10 CANDLESTICK TO STRADDLE STRETCH
SPLIT HOLDS - 30 SEC
REVIEW AND DRILL PUSH JERKS

STRENGTH
5-5-5-5-5- STRICT C2B PULLUPS (WEIGHTED IF YOU CAN)

WOD
90 SEC ON - 90 SEC OFF - PUSH JERKS
185/115
155/100
135/85
* WORKOUT WILL GO AS FOLLOWS*
:00 - 1:30 - AMRAP PUSH JERKS (185/115)
1:30 - 3:00 - REST
3:00 - 4:30 - AMRAP PUSH JERKS (155/100)
4:30 - 6:00 - REST
6:00 - 7:30 - AMRAP PUSH JERKS (135/85)
- REPEAT FOR 3 TOTAL ROUNDS
- SCORE WILL BE TOTAL PUSH JERKS AT ALL 3 WEIGHTS.
- DUE TO AMOUNT OF PEOPLE WE WILL BE SHARING RACKS SO WE MIGHT ADD A 10 SED TRANSITION PERIOD IF THERE IS TO MANY PEOPLE!

RESULTS FROM 8/20/13

RESULTS FROM 8/20/13