ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TOMORROW NIGHT!). Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3 (Increasing)
Post loads to comments.
“Brew Crew”
Complete the following workload every minute on the minute for 10:00.
Odd: :45 x Max Reps Bumper Ground-2-Overhead (45/25lbs)
Rest :15
Even: :45 x Max Reps Walking Lunges
Rest :15
Post reps completed for each movement to comments.
ROMWOD: “Finding Fire”
“Push Jerk” 85#
“Brew Crew”: 96 (25#) – 134
Jerks: 140×3
Brew Crew: 96/127 rx
225#.
112 • 151 Rx.
Push Jerk: 95×3 (100×2)
Brew Crew: 104/127 Rx
Split Jerk: 165# x3 / 175# x2 (2 Attempts)
“Brew Crew”: 89/135 Rx’d