Wednesday 151118

Dynamic Warm-Up – Mobility
Prepare to honor…


Christopher Horton U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

WOD: “Horton”
9 Rounds for time with a partner of:
9 Bar muscle-ups
11 Clean and jerks, 155/115, 125/105, 95/75
50- Yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry

*Scale weight and movements as needed for progression . Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level:
A few WODS Compliments COMP Train 

1. Unilateral Lower Body Pull
4×6 Single Leg RDL each side, unlimited rest between sets

2. Odd Object Conditioning
2 Rounds for time of:
50 meter Prowler Push, 2x bodyweight
50 foot Yoke Carry, 2.5x bodyweight
50 meter Prowler Push, 2x bodyweight
Rest 5 mins between Rounds

3.100 Rep Benchmark:
100 Calorie Assault Bike for time

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