Yes, it has been six months already and our beloved Hunter Knowles will be graduating from the Police Academy. This is a heck of an accomplishment for Hunter. Anyone that can make it is cordially invited to attend the ceremonies. You know he will be stoked to see you there. Mark your calendars!
WARM UP:
3 Rounds
50 Jump Rope Singles
10 Pass Throughs
10 OHS
10 Good Mornings
10 Bumper Jacks
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 DB Skull Crushers
10 Bar Push Aways
10 BB Split Squats (Your Choice)
20 Weighted Sit Ups (Weight Across Chest)
*Those of you close to getting a Kipping Pull Up. Work 10 Kipping pull ups in place of bar push aways.
LIFT:
Back Squat
5 @ 65%
4 x 5 @ 70%
WOD:
“20 / 20”
5 Rounds
20 Box Jump Overs (24/20)
20 C2B Pull Ups
POST WOD:
Shoulder Mobility & Roll Out Calves
