They are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think of yourself. Instead think about the Hero that has given his all for our freedom.
IN HONOR OF THOSE WHO FIGHT FOR US TO WOD FREE!
Dynamic Warm-Up – Mobility
A: Alternate for 5 sets of pull ups and 4 sets of back squats
A1: Banded strict pull ups, max reps, trying to get 10+ on first set
A2: Back squat, 4-5 reps. @13X1
Controlled descent, 3 sec pause, explode up, reset (Intent is for speed out of the bottom. It may not look or feel is such, but that should be the intent.)
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.
He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
B. WOD: “DG”
8 DB Thrusters Adv: 50/35 Rx: 35/25 Scale: 25/15
12 Walking Lunges with dumbbells **May hold any style
Original weights are 35/25
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
C: Alternate, with the goal of improving the kip, no prescribed reps. Go by feel and film. 10-15 min.
Standing banded pull down, kip drill.
In order to get the shoulders behind the bar, as in:
D: Alternate for 3-4 sets
D1: Single arm Ring Row, Max reps
D2: goblet cossack squat, 8-10 reps per side