200 metre run

Shoulder activation (band)

Banded monster walks

Air squats with T-twists

Good mornings, O&Ts,

Push up complex

Deadlifts, shrugs, high elbows into cleans

Lat activations – knee raises

 

Memorial WOD

 

“Sitting Bull & Crazy Horse”

 

For Time with a Partner

 

·      1000 Meter Row

·      80 Wallballs (RX 9/6 Kg)

·      80 Power Snatches (RX 42½/30 Kg)

·      217 Meter Run (each)

·      80 Chest-to-Bar Pull-ups (Alt. every 5 reps)

·      80 Bar-over Burpees (Alt. every 5 reps)

·      217 Meter Run (each)

·      1000 Meter Row