200 metre run

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