Wednesday June 17th

General Warm Up:

1 minute Jump rope
Then 2 rounds of
10 Jumping Squats
10 PVC Pipe Strict Press
10 PVC Good AMs

Mobility/Stretching:

Calf Roll – 1 minute
Down Dog Calf Stretch – 10 per leg
Javelin Stretch – 1 minute per arm

Specific Warm Up:

Review Push Press form

With Empty BB
5 Strict Press
5 Pause at Dip, no press. 
5 Pause at dip then finish with press
5 Push Press

Then  2 rounds with WOD weight
5 Push Press
7 Box Jumps
15 DUs or 30 SUs

WOD:

AMRAP 12 of 10 Push Press, 15 Box Jumps, 30 DUS

Rx 95/65, 75/55, 65/35

Scale:

Box Jumps => StepUps,  DUS => 60 Sus

Notes:

Goal 4+ rounds
Weight should be done unbroken if fresh, try to keep round pace the same.

Cooldown:

200m walk, foam roll calves