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Welcome to the Herd Chris!

Friday

Level 2

Strength: 5 sets of
1 Press, 3 Push Press, 5 Power Jerk
On final set (5th set), Do AMRAP Power Jerk

WOD: 10 min Work Capacity Test
4 min row for cal
3 min C2B Pull Ups
2 min Back Squats (scale as needed, but look for bwt for men, & 2/3 for women)
1 min Shoulder to overhead (scale as needed but look for like 135/95#)

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Level 1:

Skill Builder/Strength: Press 8 reps 21x1 (10)

WOD:
10 min Work Capacity Test
4 min row for cal
3 min Jumping Pull Ups
2 min Goblet Squats
1 min DB Push Press

Saturday

All Classes: Saturday Chipper.
For time:

30 Burpees
30 Box Jump
30 Wall Ball
30 Double Unders
30 Hand Release Push Ups (upscale to clapping push-ups)
30 KB Swing (heavy)
30 Striders
30 Jumping Pull Ups
30 Burpees

20 of each if needed for scaling

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