1.) Push Jerk 5 x 3, adding load each set. Record heaviest set
2.) WOD
10 minute cap.
Row 30 cal.
21-15-9
UB Thrusters 95/65lb
Burpees
Row 30 cal.
 
Thrusters can be rested in front rack or above head. Bar rested anywhere else start reps over at zero,
3.) 7 min. alternating every 30 sec. Hollow Rock & Superman
Holds if unable to rock. Please keep lower back in contact with the mat in your hollow rock holds. If you are start with your toes and fingers pointed to the sky and slowly lower arms and legs until you feel compromise in your position. Superman holds hands and feet need to be pointed in opposite directions. Imagine holding a towel between your ankles and hands together reaching.
Note: If you are really horrible at no. 3 may I suggest our Pilates Class on Saturdays 7:15am and Sundays 9:15am
4.) 5 x 5 Back Extensions, rest 90 sec
5.) 3 x 10 perfect GH Raises, rest 90 sec.
Perfect means NO BOUNCING! Add weight if able to maintain no bounce with bodyweight