SATURDAY

Boot strappers & calf pumps

Shoulder activation (dowel)

Mountain climber and push up complexes

Calf pumps

Ankle mobility:

·     knees to wall/over toes (hold 3-5s/pulse, press heel down)

·     ankle rocks into circles

Burgener warm up

Memorial WOD

“Wendy”

Dedicated to Wendy Martinez who died

18/09/2018

From a senseless act of violence

“She loved running”

3 Rounds for Time:

·   1 mile run

·   9 Squat Cleans (RX 42½/30 Kg)

·   18 Thrusters (RX 42½/30 Kg)

·   20 Renegade Rows (RX 2@ 15/10 Kg)

·   18 Burpees

Stimulus:

·     Consistent pace

·     Its lots of running