SATURDAY

Shoulder activation (band)

Calf pumps

Scap pull ups

Hollow & arches (small/big)

Lat pull backs

Burgener warm up (bar)

 WOD

“McDonald & Galagher”

PTE Galagher & LCPL McDonald

Aust. Spec. Op. Task Group

Died 30/08/2012

Afghanistan

2 rounds For Time:

·   200-meter Run

·   16 Kettlebell Swings (RX 24/16 Kg)

·   16 Pull-ups

·   16 Front Squats (RX 50/ 32 Kg)

·   200-meter Run

·   14 Kettlebell Swings

·   14 Pull-ups

·   14 Front Squats

·   200-meter Run

·   12 Kettlebell Swings

·   12 Pull-ups

·   12 Front Squats