SATURDAY

Calf pumps, Boot strappers shoulder activations with bands or dowel (or both)

Scorpions, bird-dogs

Air squats with T-twists

M/climber complex

HS holds & pulses.

Ground to OH – warm up to weight

Open WOD

“16.1”

20 Minute AMRAP

·      7.6 Meter OH Walking lunge (RX 42½/30 Kg)

·      8 Bar-facing Burpees

·      7.6 Meter OH Walking Lunge

·      8 Chest-to-Bar Pull-ups

Stimulus:

·      Open structure preparation – heats

·      Strong shoulder lockout

·      Pacing for consistent rounds