Sept 11, 2105

 In WOD

Never Forget the Firefigters and Police that made the ultimate Sacrifice !

Warm Up : 400 meter jog

Movement Prep

“Bergeron Hip Opener”

4x each leg (5sec holds)

Lunge w/ elbow to foot

Samson Stretch

Hamstring stretch

Lunge

Bottom of squat hold

1:00 min Ankle stretch

Strength: OH Squats

3@70%

3@75%

3@85%

3RM (no more than 2 attempts)

5 Rounds

5 Squat Clean Thruster (70% of Push press or Thruster)

10 Burpee Box Jumps (24/20)

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