SATURDAY

Scorpions, bird-dogs, calf pumps, boot strappers

KB warm up

BJ warm up

Memorial WOD

“Louis Modafferi”

Captain NYFD Rescue Co.5

Died 11/09/2001

For Time:

·    800-meter Run

·    50 Box Jumps (RX 24”/20”)

·    100 Kettlebell Swings (RX 24/16 Kg)

·    150 Double-unders

·    800-meter Run

Completing is about:

·      Pacing to allow for consistent sets

·      Efficient movements