SATURDAY

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

Air squats with twists

Individual movement warm up.

Hero WOD

“GOODELL”

Police Officer Christopher Mark Goodell NJ

Died 17/07/2014

5 Rounds for Time:

·    400 m run

·    20 wallballs (RX 9/6 kg)

·    14 KB swings (RX 24/16 kg)

·    38 reps of X

Where X equals:

R1 – push ups

R2 – air squats

R3 – pull ups

R4 – alternating lunges

R5 – Burpees

Aim to:

·     Use your run to recover

·     Pace yourself to allow for unbroken sets