200 metre run

Shoulder activation (bands)

·      O/T’s

·      Good mornings

Burgener Warm-up

Calf pumps

Warm-up all movements

 

Memorial WOD

 

“All Remembered 9/11”

 

 

For Time with a Partner:

 

·   749 Meter Row/Erg/Run

·   100 Deadlifts (RX 61/42½ Kg)

·   749 Meter Row/Erg/Run

·   100 Power Cleans (RX 42½ /30 Kg)

·   749 Meter Row/Erg/Run

·   100 Ground-to-Overhead (RX 30/20 Kg)

·   750 Meter Row/Erg/Run

·   60 Double-unders

·   43 Burpees

·   8 Squat Clean Thrusters (RX 61/42½ Kg)

 

Stimulus:

·       Go Hard

·       Good pacing

 

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