THURSDAY

 
Calf pumps

Boot strappers

windmills

 

Burgener warm up

 

 

Heart Starter

 

3 Rounds

 

·    200 meter Run

·    10 Walking Lunges

·    3 Inchworms

·    5 Hollows and Arches

 

 WOD

 

3D Remembrance Day

 

18 Minute AMRAP

 

·   11 Hang Power Snatches (RX 35/25 Kg)

·   11 Burpees

·   11 Thrusters (RX 35/25 Kg)

·   11 Pull-ups

 

At 11:00 min 1 minute rest in silence

 

 

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form

·   Remember the significance of the day

 

 

 Recovery Workout

 

3D Remembrance Day

 

18 Minute AMRAP

 

·   11 Hang Power Snatches (RX 20/15 Kg)

·   11 Burpees

·   11 Thrusters (RX 20/15 Kg)

·   11 Jumping Pull-ups

 

At 11:00 min 1 minute rest in silence