Sunday November 28, 2021

“I say no to blame, no to complaints and no to gossip.” – Aniela Gregorek 

Warm Up: 
5 Sets:
8 Lateral Hops Over PVC
8 PVC Pass Throughs
4 Burpees

Skill Work:
EMOM 12:
2 Push Presses

WOD:
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerks (95/65#)
:20 Calorie Bike

Intermediate: 
AMRAP 10:
7 Box Jumps (24/20″)
15 Push Jerks (75/55#)
:20 Calorie Bike

Beginner:
AMRAP 10:
10 Box Step-ups (20″)
10 Push Jerks (65/45#)
:20 Calorie Bike

Partner Option:
For Time:
100 Box Jumps (24/20″)
60 Push Jerks (95/65#)
100 Calorie Bike
80 Box Jumps
40 Push Jerks
80 Calorie Bike
Partners alternate work and rest as needed.

Movement scaling options: 
Box Jumps: Step-ups, Height
Push Jerks: Loading, 10 Reps, Single-Arm DB Options, Push Press (as last resort)
Calorie Bike: Row or Ski

Cool down: 
3 Sets:
30 Seconds Doorway Stretch / Side
30 Seconds Standing Handstand Stretch / Side