MONDAY

Dynamic (high knees, butt kicks, lunges, grapevines)
Calf pumps, boot strappers, bird dogs, duck & emu walks,
Air squats with twists & rocks
Torquing of elbows
Shoulder activations – band:
Pull-a-parts, push-ups, sword pulls, (on rig) face pulls.
Prone snow angels
5/10kg plate halos

Movement warm-up/
Mobility

• Shoulder mobility
• Squat mobility
• Squat clean

Memorial WOD

“Speedy”
For Paulo Goncalves
Died 12/02/2020

AMRAP With Partner:
Every 2 minutes YG/IG

• 8 Wallballs (RX 9/6 Kg)
• 8 Deadlift (RX 40/30 Kg)
• 8 Power Cleans
• 8 Shoulder-to-Overhead
• Max Calories in remaining time

Stimulus:
• Max effort for 2 minutes
• Recovery next 2 minutes