SATURDAY

Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band

Mountain climber compl.

Air squats with T-twists

Individual movement warm up.

Hero WOD

“Pedro 66”

In honour of the men killed in Pedro 66 Combat Rescue

Killed 09/06/2010

Afghanistan

3 Rounds For Time:

·     22 Calorie Row

·     22 Shoulder-to-Overheads (RX 42½/30 Kg)

·     22 Pull-ups

·     22 Back Squats (RX 42½/30 Kg)

·     22 Sit-ups

Cash-out:

·     5 Push-ups

Stimulus:

·     Aim for consistent pacing so short recovery between movements