200 metre run

Shoulder activation (band)

Calf pumps

Burgener warm up (bar) Backward lunge symmetry with a bar

 

 Benchmark WOD

 

“Air Force”

 

 

For Time:

 

·   20 Thrusters (RX 42½/30 kg)

·   20 Sumo Deadlift High-Pulls

·   20 Push Jerks

·   20 Overhead Squats

·   20 Front Squats

·   4 Burpees at the top of each minute including the start