SATURDAY

Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band

Mountain climber compl.

Air squats with T-twists

Individual movement warm up.

Hero WOD

“Koch”

US Navy Chiel Special Warfare Operator (SEAL)

Michael E. Koch

Killed 04/02/2008

Iraq

For Time:

·      400-meter Run

·      50 Wallballs (RX 9/6 kg)

·      50 Pull-ups

·      50 Sumo Deadlift High Pulls (RX 34/25 Kg)

·      400-meter Run

·      25 Wallballs

·      25 Pull-ups

·      25 Sumo Deadlift High Pulls

·      400-meter Run

·      15 Wallballs

·      15 Pull-ups

·      15 Sumo Deadlift High Pulls

Aim for:

·      Small consistent sets with all movements, don’t go out hard and struggle