SATURDAY

Shoulder activation (band)

Calf pumps

Scap pull ups

Hollow & arches (small/big)

Lat pull backs

Knee raises/Knees to elbow

Toes to bar

Burgener warm up (bar)

Partner WOD

“Hangul Day”

For time with a Partner:

CAP 60 minutes

·   70 Goblet Squats (RX 24/16 Kg)

·   70 Knees-to-Elbows or knee-raises

·   70 DB Thrusters (2@20/15 Kg)

·   70 calories

·   70 Med-ball Cleans (RX 9/6 Kg)

·   70 Burpees

·   70 Sit-ups

·   70 Wall-balls

·   70 Jerks (RX 42½/30 Kg)

·   70 Chest-to-Bar Pull-ups

·   70 KB Swings (RX 24/16 Kg)

·   70 Toes-to-Bar or Knee-raises

·   70 Push-ups

·   70 Hang Power Cleans (RX 42½/30 Kg)

Completed in order written

Stimulus:

·     Consistent pace

·     Mental resilience