SATURDAY

200 metre run

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

·