SATURDAY

   
200 metre run

Calf pumps, Boot strappers Scorpions, bird-dogs Mountain climber compl.

Shoulder & hip activations with a band

Air squats with T-twists

Push up complex

 

 

WOD

 

“Dermyer”

 

Chad P. Dermyer

 Killed on duty 31/03/2016

 

Trooper Virginia State Police Department

 

AMRAP (with a Partner)

37 Minutes

 

Partner A:

 

·      400-meter run

 

Partner B:

 

·      10 Box Jump-overs (RX 24”/20”)

·      15 Ball Slams

·      20 Sit-ups

 

Partners switch after each run

Remember where you were up to.

 

Stimulus:

·      Pacing for consistent rounds