WEDNESDAY

Bird-dogs, Fire hydrants, Air squats w. thoracic twists, junkyard dogs with a partner

Cossack squats,

Mountain climber and Push up complexes,

Scap pull ups, hollow and arches, Lat pull backs

Movement warm-up

&

Mobility

Mobility:

·    Shoulder mobility

·    Squat/hip mobility

Movement warm-up:

·   Pull-ups

·   Push-ups

·   Sit-ups

Hero WOD

“McCarthy”

Signaller Sean McCarthy SASR

KIA 08/07/2008

Uruzgan Province

Afghanistan

10 Rounds For Time:

·    5 Pull-ups

·    10 Push-ups

·    15 Sit-ups

·    20 Air Squats

·    400 Meter Run

Stimulus:

·   Aim for consistent Sets

·   Maintain time for each round