SATURDAY

Shoulder activation (bands)

·      O/T’s

·      Good mornings

Burgener Warm-up

Push up complex

Warm-up all movements

Memorial Partner WOD

“Speedy”

Paulo Gonclaves

Died 12/01/2020

AMRAP (with a Partner):

40 minutes

Every Two Minutes perform:

·   8 Wall-balls (RX 9/6 Kg)

·   8 Deadlift (RX 40/30 Kg)

·   8 Power Cleans

·   8 Shoulder-to-Overhead

·   Max. Calories in remaining time

One partner works at a time. Two minutes on/off

You go, then I go style

Stimulus:

·       Go Hard

·       Rest 2 minutes – GO again!!