SATURDAY

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

Banded shoulder and glute activation

Burgener warm up

Hero WOD

“Matt 16”

U.S. Army Chief Warrant Officer Matt Ruffner

Died 09/04/2013

Afghanistan

For Time:

·   16 Deadlifts IRX 125/84 Kg)

·   16 Hang Power Cleans (RX 84/61 Kg)

·   16 Push Press (RX 61/42½ Kg)

·   800-meter Run

·   16 Deadlifts

·   16 Hang Power Cleans

·   16 Push Presses

·   800-meter Run

·   16 Deadlifts

·   16 Hang Power Cleans

·   16 Push Presses

Aiming for:

·   Good consistent sets on each barbell movement

·   Share bars