* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday!

WOD:

1) Push Jerk: 3 reps Every 1:30 for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 3 rounds AQAP:

400m Run

20 Wall Balls 20/14

10 Pull-ups

Extra Work:

3) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

4) Shoulder Taps: 5 sets of 20/side

Rest 90-120 seconds between sets. 10 reps/side.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments