SATURDAY
| 200 metre run
Dynamic warmup Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs Individual movement warm up. |
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Hero WOD
“Riley”
U.S Army Sgt. 1st Class Riley G Stephens (39) 1st Batt 3rd Spec. Forces
Died 28/09/2012 Wardak, Afghanistan
For Time:
· 1.5 Mile Run (2.4 Km) · 150 Burpees · 1.5 Mile Run
RX is with a Weight Vest
Aim to: · Pace yourself to allow for consistent sets · Build running capacity with a vest
A perfect preparation request from Coach Tabina Happy Birthday for Thursday!! |