SATURDAY

Calf pumps, Boot strappers Scorpions, bird-dogs Mountain climber compl.

Shoulder & hip activations with a band

Scap pull ups, lat pull backs and hollows and arches

Burgener warm-up

HS holds, lowers, kips

Hero WOD

“Austin Smith”

Firefighter Austin Smith

St. Louis, Oregon

Died 03/02/2022

30 Rounds For Time:

·      2 Muscle-ups (Bar or Rings)

·      3 Power Cleans (RX 70/47½ Kg)

·      4 Handstand Push-ups