Push Jerk

Build to Heavy Triple

WOD

8 Rounds For Time:
8 Push Jerks 95/135 M75/105
8 Lateral Barbell Burpees

GENERAL WARM-UP

1 Minute Each

Active Spidermans
PVC Pass Throughs
Inchworm to Push-ups
PVC Overhead Squats
Shoulder Taps

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Turn Back Stretch on Wall: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

WORKOUT VARIATIONS

HOME GYM

8 Rounds For Time:
8 Double Dumbbell Push Jerks 35/50 M25/40
8 Lateral Burpees Over Dumbbells

MODIFICATIONS

PUSH JERKS

• Double Dumbbell Push Jerks
• Single Dumbbell Push Jerks
• Odd Object Shoulder to Overhead
• Full Kettlebell Swings

LATERAL BARBELL BURPEES

• Lateral Dumbbell Burpees
• Regular Burpees

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All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

SATURDAY

Outdoor & Zoom- 8 & 9AM

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782