Announcement
Happy Birthday Daniel Alberts!! (not shown)
Workout – Metcon (AMRAP – Rounds and Reps)
GOD BLESS AMERICA
12:00 Amrap
50 Wall Balls (20/14)
30 Toes to Bar
15 Strict Handstand Push-Ups
TARGET SCORE
Target number of Rounds: 2+ Rounds
Minimum Rounds before scaling: 1.5 Rounds
Scaling Option
12:00 Amrap
30 Wall Balls Thrusters (light)
20 Hanging Knee raises
10 Push-Ups
Strength – Push Press (1×1)
Push Press:
Work to a Heavy Single in 12-15 minutes.
* Warm up a few light reps with Push Jerk since you will transition right into it after a heavy single on Push Press *
Strength – Push Jerk (1×1)
Push Jerk:
Work to a Heavy Single in 12-15 minutes (Same 12-15 minutes as Push Press)
* Heavy Push Press should only take 7-9 minutes and then you will have the remaining time. *
Accessory – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits
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