SATURDAY
| 200 metre run
Scorpions, bird-dogs, calf pumps, Scap pull ups, hollow and arches, lat pull backs, Burgener warm up
|
|
|
Memorial WOD
“Michael Weinberg”
NYFD Engine 1
Died 11/09/2001
5 Rounds For Time:
· 500-meter Row/Run/Ski-erg · 20 Pull-ups · 5 Push Jerks (RX 61/42½ Kg) ·
Completing is about:
· Pacing to allow for consistent sets · Efficient movements · Control your breathing and relax your arms and shoulders during your run |