Friday 160722

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Griff”
Run 800 meters
Run 400 meters Backwards
Run 800 meters
Run 400 meters Backwards

Then….

Strength: Overhead Squats
5, 5, 3, 3, 1, 1, 1

Saturday schedule:
6a Olympic Lifting
7a WOD
9a WOD

Sunday schedule:
9a WOD

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

One thought on “Friday 160722

  1. I was deployed with Travis and he was an outstanding officer and a great mentor to enlisted troops. His sacrifice is remembered everyday.

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