MONDAY
| 200m row/run/ride/erg
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
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Skill Development: Movement Warm-up
10 Minutes
· Hang Power Cleans · Shoulder-to-Overhead · Front Squats · Chest-to-Bar Pull-ups |
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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 |