SATURDAY

Shoulder activation (bands)

·      O/T’s

·      Good mornings

Burgener Warm-up

Push up complex

Hollow & arches

Scap pull ups & lat pull backs

Warm-up all movements

WOD

“One for the Ages”

Happy Birthday Libby

For Time:

·   200 Meter Run

·   53 Sit-ups/GHD’s

·   200 Meter Run

·   53 Burpees

·   200 Meter Run

·   53+1 DB Snatches (Alt. arms)

·   200 Meter Run

·   53 DB Hang Split Cleans

·   200 Meter Run

·   53 DB Devils Presses

·   200 Meter Run

·   53 Box Jumps (RX 24”/20”)

Stimulus:

·       Go Hard

·       Good pacing

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