Wednesday Workout: Push Jerks, Row, Jump, PS

#samsies #totallyrandomsameoutfit

STRENGTH

Every 90 Seconds for 7 Total Sets, Push Jerk “touch and go” x 5

Notes: If still learning the movement, scale to 3 Push Press + 2 Push Jerks each set.  Take bar from floor or from rack, and share bars as needed. Sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00

WOD

Level 1

3 Rounds for Time of:

• Row x 250m
• Box Jump Step Down (18/12) x 12
• Hang Power Snatch x 12

Level 2

3 Rounds for Time of:

• Row x 250m
• Box Jump Step Down (24/20) x 15
• Power Snatch (95/65) x 15

ANNOUNCEMENTS/UPCOMING EVENTS

1. First Friday Potluck for July is this Friday!!! Come and hang out, bring something to throw on the grill, and play some games.

2.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

3. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!