SATURDAY

Shoulder activation (bands)

·      O/T’s

·      Good mornings

Air squats

Push up complex

Warm-up all movements

Memorial Wod

“Smette”

U.S. Army National Guard

Sgt. Keith L. Smette

Died 24/01/2004

Fallujah, Iraq

For Time (with a Partner):

4000/3000 Meter Row OR Erg

While Partner A rows

Partner B completes AMRAP of:

·      5 Toes-to-Bar

·      10 Wall-balls (RX 9/6Kg)

·      15 Push-ups

Partners switch as necessary

Score is time and rounds completed