Tuesday June 28, 2022

“It takes as much energy to wish as it does to plan.” -Eleanor Roosevelt 

Warm Up: 
1 set:
10 leg swings/leg (across the body)
10 good mornings + jump

1 set:
10 leg swings/leg (front and back)
10 push-ups to down dog

1 set:
10 box step-up overs
10 strict press (35/45 lb)

1 set:
10 box jump-overs
10 push press (35/45 lb)

Specific Warm-Up:
3 sets:
5 push jerks
5 box jump-overs

WOD:
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)

Time Cap: 13 Minutes

Intermediate: 
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)

Beginner:
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)

Movement scaling options: 
Push jerks: Load, push press, hang power clean
Box jump-overs: Height, 30 jumping lunges

Partner option:
3 rounds for time:
30 push jerks (105/155 lb)
30 box jump-overs (20/24 in)

Post-workout Skill Work:
EMOM 8:
:30 max ring dips