Saturday 160723

SSGT Alexander Pavilaitis

SSGT Alexander Pavilaitis

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Alexander”-Partner Style
With a partner, one person works at a time:
Accumulate 155 Back Squats 135/95, 115/75, 95/55
Then
Accumulate 60 Power Cleans 185/125, 155/95, 125/65

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.

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