SATURDAY

200 metre run

Scorpions, bird-dogs, calf pumps, mountain climber complex

Banded Shoulder and Glute activations

Hero WOD

“Willy”

U.S. Marine Sgt. Wade D. Wilson (22)

1^st Marine Exp Force

Died 11/05/2012

Helmand Province Afghanistan

3 Rounds for Time:

· 800-meter Run

· 5 Front Squats (RX 102/70 Kg)

· 200-meter Run

· 11 Chest-to-bar Pull-ups

· 400-meter Run

· 12 Kettlebell Swings (RX 32/24 Kg)

Aiming for:

· Good consistent sets on each movement

· Small recovery time