8.8.16

Thank you to everyone who participated in yesterday's event whether you competed, helped judge or cheer on your fellow gym mate! We are thankful for the community and constant push and drive you create to make yourself better and those around you. GREAT WORK! Now take a rest day today :)

Individual warm-up
300m run/row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 groiners

Group warm-up
:40 box shoulder stretch
5 downward dog to cobra transitions
10 sidelying arm windmills
30 IR/ER with light weights
10 push-ups plus
:30 hollow hold

A.Strength
5 sets:
2 push press + 1 jerk (split of push jerk)
aim to hit 80-85% of your 1RM push press for these sets
-rest 2 minutes between sets-

B.Conditioning
8 min AMRAP
8 push press 95/65
200m run
12 kettlebell swings 55/35