SATURDAY

   
200 metre run

Shoulder activation (bands)

·      O/T’s

·      Good mornings

Calf pumps

Scap pull ups & lat pull backs

KB dead lifts,

KB Swings – Russian & American warm up (light to heavy)

 

 

Memorial WOD

 

“Heroes of Kabul”

 

13 U.S. Soldiers

 

Killed 16/08/2021

 

 

13 Rounds For Time

 

·   8 Pull-ups

·   26 Air Squats

·   21 Kettlebell Swings (RX 24/16 Kg)

 

Wear a Vest

 

Stimulus:

·       Go Hard

·       Good pacing

 

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