Wednesday July 19th

Warm Up-
50 pass throughs
3 rounds
10 Push ups
10 Pull ups strict

Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40)
Every minute on the minute *** add weight for each MOVEMENT not each MINUTE
Minute 0-4 Push press  4 reps  0,1,2,3,4 equals five sets.
Minute 5-9 Push Jerk  3 reps
^if you are new and havent mastered both please dont add weight, use this time to work on technique, do higher reps lower weights.

**************Bar is taken from the floor, not the rack.

14 Minute Amrap
15 wall balls
30 double unders
400M run.