SATURDAY

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

Shoulder & hip activations with a band

Air squats with T-twists

Push up complex

WOD

“Dermyer”

Chad P. Dermyer

 Killed on duty 31/03/2016

Trooper Virginia State Police Department

AMRAP (with a Partner)

37 Minutes

Partner A:

·      400-meter run

Partner B:

·      10 Box Jump-overs (RX 24”/20”)

·      15 Ball Slams

·      20 Sit-ups

Partners switch after each run

Remember where you were up to.

Stimulus:

·      Pacing for consistent rounds