SATURDAY

Dynamic warmup

Lunges, inch worms, calf pumps, boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band

Air squats with twists

Scap pull ups & lat pull backs

Individual movement warm up.

Hero WOD

“Rene”

Danish Army Sgt. Rene Brink Jakobsen

Died 03/01/2014

Helmand Province

Afghanistan

7 Rounds for Time:

·    400 m run

·    21 Walking lunge steps

·    15 Pullups

·    9 Burpees

Wear a weight vest

Aim to:

·      Pace yourself to allow for unbroken sets

·      Murph preparation