WOD – Wed, May 7

Clamtown CF – Location – WOD

General Warm-up (No Measure)

AMRAP 4:

:30 machine of choice

5 inchworm + push-ups

5 air squats

5 up-downs

250507 (7 Rounds for weight)

– RX –

Every 5:00 for 7 sets:

3 push presses

2 push jerks

1 split jerk

– Build in load each set.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Every 5:00 for 7 sets:

3 strict presses

2 push presses

1 push jerk

– Build in load each set.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (Checkmark)

Every 5:00 for 7 sets:

30 alternating plank shoulder taps

9 DB push presses

7 DB push jerks

5 DB split jerks

– Use two dumbbells.