SATURDAY
| 200 metre run
Shoulder activation (bands) · O/T’s · Good mornings Air squats Push up complex Warm-up all movements
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Hero Wod
“Palmer”
P.C. Keith Palmer London Metro Police
Died 22/03/2017 London
For Time
Buy-In: 800 Meter Run
Then: 5 Rounds of:
· 10 Pull-ups · 20 Burpees · 30 Air Squats
Buy-out: 800 Meter Run
Wear a vest
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