SATURDAY
| 200 metre run
Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Air squats Burgener warm up
Individual movement warm up. |
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Hero WOD
“Cirillo”
Cpl. Nathan Cirillo
Died 22/10/2014
24 Minute AMRAP
· 10 Hang Power Cleans (RX 42½/30 Kg) · 20 Air Squats · 14 Burpees
Aim for: · Consistent sets with all movements, don’t go out hard and struggle |