SATURDAY
| 200 metre run
Dynamic warmup Scorpions, bird-dogs, calf pumps
Scap pull ups & lat pull backs – relates to ropes
Burgener warm up
Rope climbing technique
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Memorial WOD
“Pongo/Navas”
Gun Sgt. Diego D. Pongo & Capt. Moises A Navas 2nd Marine Raider Batt. US Marines
KIA 08/03/2020 Northern Iraq
20 Minute AMRAP
· 3 Rope Climbs · 8 Shoulder to OH (RX 61/38½ Kg) · 34 Calories OR 500 Meter Run
Completing is about: · Pacing to allow for consistent sets · Efficient movements |