200 metre run

Dynamic warmup

Scorpions, bird-dogs

Scap pull ups & lat pull backs, knee raises to elbows to T2bar, HS holds, pulses and lowers

Burgener warm up (dowel)

 

 

Hero WOD

 

“Legion 8”

 

Commemorating 8 men from B Company, 1st Cavalry Division

 

KIA 08/06/2007

Iraq

 

8 Rounds For Time:

 

·    8 Thrusters (RX 35/25Kg)

·    8 Chest-to-Bar Pullups

·    8 Clapping Push-ups

·    8 Power Snatches

·    8 Knees-to-Elbows

·    8 Sumo Deadlift High-Pulls

·    8 Handstand Push-ups

·    8 Toes-to-Bar

Then:

·     800 Meter Run

 

 

Surviving is about:

·     Pacing yourself to allow for consistent sets

·     Having a strategy