SATURDAY

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

Air squats

Burgener warm up

Individual movement warm up.

Hero WOD

“Cirillo”

Cpl. Nathan Cirillo

Died 22/10/2014

24 Minute AMRAP

·     10 Hang Power Cleans (RX 42½/30 Kg)

·     20 Air Squats

·     14 Burpees

Aim for:

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