MONDAY
| Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers,
Bird-dogs, Fire hydrants, Air squats w. thoracic twists and ankle rocks, Cossack squats. mountain climber complex. Wall facing squats. Active hangs (forward and reverse grip) on the rig.
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Skill Development Rope Climbs
Technique Development 10 minutes
· Feet positioning/locking · Arm pull ascending and descending · Practicing technique CHALLENGE: practice your ‘tuck’ to reduce the number of bites |
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Australian Hero WOD ANZAC DAY
“Jonsey” LCpl. Andre Jones KIA 30/05/2011
Uruzghan Province Afghanistan
6 Rounds For Time:
· 400-meter Run · 6 – 5 – 4 – 3 – 2 – 1 Rope Climbs
“Lest We Forget” |