Warm Up

Coach led dynamic https://www.instagram.com/p/BlmWiCZHGXG/

1. knee hugs
2. groiners
3. walking quads
4. single leg deadlift
5. greatest stretch alive
6. hamstrings
7. glute/hips- #4 stretch
8. inchworms
9. curtsy lunge
 

Primer:

Every 2:00 for 4 sets

1 slow pull power clean (3 seconds to the knee)

1 segmented power clean (pause 2 seconds at the shin, at the knee and at the power position)

3 push jerks

5 air chair swings

*build load to your working weight on the wod*

WOD
Hero 'Wirtz'

    AMRAP in 20 minutes
    7 Burpee Box Jump Overs (24/20 in)
    7 Clean-and-Jerks (135/95 lb)
    7 Toes-to-Bars
    7 American Kettlebell Swings (70/53 lb)
    7 Plyo Push-Ups (45/35 lb plate)

For the plyo push-up, start with your hands on the ground and do an explosive push-up such that your hands leave the ground and end up on top of the plate (that’s one rep). Drop your hands from the plate to the ground and repeat.

This workout requires the use of only one plate for the plyo push-ups.

Scott A. Wirtz, 42, of St. Louis, Missouri, died January 16, 2019, in Manbij, Syria, as a result of wounds sustained from a suicide improvised explosive device. He was assigned to the Defense Intelligence Agency as an operations support specialist.

Wirtz grew up in St. Louis County, attending All Souls School in Overland and graduation from De Smet Jesuit High School in Creve Coeur.

Wirtz is survived by his father, David F. Wirtz, and stepmother, Fran Wirtz; and his mother, Saundra Wirtz, and stepfather, Jack R. Wilson, all of Lake Saint Louis.