SATURDAY
200 metre run
Boot strappers & calf pumps Shoulder activation (dowel) Mountain climber complex Calf pumps Air squats with T twists Wall squats Hollow and arches Box steps into jumps Burgener warm up |
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Charleston Fire Department Hero WOD
“Charleston 9”
Dedicated to the 9 Firefighters who died
18/06/2007 Charleston USA
9 Rounds for Time:
· 9 Cleans (RX 42½/30 Kg) · 9 Burpees · 9 Pull-ups · 9 Wallballs (RX 9/6 Kg) · 9 Abmat Sit-ups · 9 Shoulder-to-Overhead · 9 Box Jumps (RX 24”/20”) · 9 Push-ups · 9 Air Squats
Stimulus: · Unbroken sets · Consistent pace
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