200828 - FYF - HERO WOD "JACK"

CAMPING TRIP TOMORROW!!!!
Saturday Schedule:
Open Gym @ 8am and 9am
Partner WOD @ 10am
Meeting to Carpool to WY @ 1:30pm
(Bring everything you need to have a good time out in nature with the best people! We will have a fire pit - - - yes, we checked restrictions - - - and two coolers of ice!)
Returning on Sunday @ 9am - 10am
NO BARBELL CLUB ON SUNDAY!

QOTD - Weekend Plans?

WARM UP - AMRAP 8:
10 Alternating Step Ups
5 Windmills (Per Side)
5 Single Arm Kettlebell Push Presses (Per Side)
10 Russian KB Swings

MOBILIZE -
On the Wall:
V Stretch
4 Stretch
Prayer
Chest Opener

COACH PREP - Review standards of movement
Warm Up to WOD weight then…
Practice (3 Rounds - 3 of each)

WOD - HERO Workout “JACK” 

(A: Competitor) / (B: Performance)
AMRAP 20:
AMRAP 20:
10 Push Press 115/75
10 KB Swings 55/35
10 Box Jumps 24/20

(C: Fitness)
AMRAP 20:
10 Push Press 95/65
10 KB Swings 35/25
10 Box Jumps 20/16 (or step ups)