Friday 160729

 

US Air Force CPT Ryan.P Hall

US Air Force CPT Ryan.P Hall

 

 U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28
aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived
by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sisterin-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda
Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Hero Month is coming to a close…..3 more days to get your Hero WOD’s in. All numbers MUST be recorded on the HERO Board by Sunday at 10am, after 10am those on the board who have 18 WOD’s done will be eligible for our PROVEN prize. Details on how to collect your prize will be forthcoming.

 

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Hall”
5 Rounds for time of:
3 Cleans 225/185, 185/135, 135/95
200-meter sprint
20 kettlebell snatches, 10 each arm Green/Blue, Blue/Yellow, Yellow/Orange
Complete with a partner, each partner completes 5 rounds

*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.

 

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