Skill Work 10 Minutes:
Push Jerk - Low volume, 1 - 2 reps at a time focusing on technique. Press yourself under the bar so YOU move DOWN to lock out your arms. Try NOT to stop yourself short of lockout, and then have to try pressing the bar up the last couple of inches. Only use up to around 65 - 75% of 1RM. Again... LOW volume.

Then... a test.

5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)

**25 Minute Cut-off**

*Scaling Options*
Box Jumps - we will have some smaller boxes available, so don't feel like you can't make it in for this one.
Wall Ball - 25#/20# = 25 reps ; 30#/25# = 20 reps for Wall Ball ONLY (Box Jump reps remain the same). We also have some lighter med balls available, if necessary.

Scale so you can get at least 4 rounds in before the cut-off!!!


Jordan said...

23:17 rxd

Emilie Goldsberry said...

93# push jerk
4 rds + 23 Box jumps- loved the workout!

pirish said...

145# push jerk
3 rd + 20 wall balls

Lisa Dempsey said...

24:50 5rds (step ups/10#)

Anonymous said...

3 rounds + 8 box jumps
1st set of wall ball shot @ 25#
Rest at 20#
Push jerk 120#
Good job to all at 430pm class

Kevin said...

3 rds + 24 wb

Megan said...

4 Rds +13wb (20#wall ball, 21 reps)

98# push jerk

Darren said...

135# push jerk
3 rounds + 4 wall balls rx

Rachel said...

3 rds + some run/some box jumps in 4th

83# push jerk

C Vice said...

UGHH one of the worst ever work outs!
3 rounds plus 16 Box Jumps
90# push Jerk
Used 20# ball for 1st round then 14 the next two!