MONDAY

Shoulder activations (bands)

Air squats and squat rocks

Scorpions

Scap pull ups & lat pull backs

Boot strappers

Burgener warm up (dowel)

OH squats (dowel)

Calf pumps

Skill Development:

Movement Warm-up

10 Minutes

·     Hang Power Cleans

·     Shoulder-to-Overhead

·     Front Squats

·     Chest-to-Bar Pull-ups

NYPD Hero WOD

“Moira”

NYPD Officer Moira Ann Smith

Died 11/09/2001

Only female Officer to die on 11/09/2001

“The lady with the flashlight”

Buy-in: 911 meter Run

Then: 13 Rounds of:

·   10 hang Power Cleans (RX 42½/30 kg)

·   4 Shoulder-to-Overhead

·   6 Front Squats

·   7 Chest-to-Bar Pull-ups

Cash-out: 13 Calories Bike

Stimulus:

·   Cycle Speed