200 metre run

Scorpions, bird-dogs, calf pumps, mountain climber complex

Scap pull ups, hollow and arches, lat pull backs,

 

 

 

Memorial WOD

 

“Vitalii Skakan”

 

Ukrainian Army Soldier

 

Died Defending Kherson, Ukraine

24/02/2022

 

For Total Reps:

 

From 0:00 – 8:19 min, complete buy-in

·   96 Burpees

 

At 8:19 if burpees not completed, run120 meters before completing

 

Rest until 14:00 min

 

Then 14:00 – 39:00 AMRAP

 

·    24 DB Snatches (RX 22½/15 Kg)

·    2 Tire Flips

·    22 Goblet Squats (DB)

·    5 Burpee Pull-ups

 

RX with a weight vest

 

 

Cash-out:

 

·     35 Single Arm Devils Press (DB)