Wednesday 161012

This upcoming Veteran’s Day we will be holding a fundraiser and honoring The EOD Warrior Foundation. http://www.eodmemorialworkout.com/  this workout is an honor for us to do this year in support of our athlete at Letrono, Stephen Lyons who is the brother of the 131st EOD technician who passed away. I encourage all of you to go to the webpage, read about the 131 EOD techs and what your $35 donation goes towards.  I have created a Letrono CrossFit team, register and select LCF as your team. The workout is in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. This year we add Marine SSGT David B. Lyons to the list of 130 which now brings the total to 131. SSGT Lyons recently passed away as a direct result of wounds he received in action while deployed in 2010 to Afghanistan in Support of Operation Enduring Freedom. The workout is therefore renamed the EOD 131 Memorial Workout in his memory.  

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
Strength: Back Squat – 4×4 @80%

3.
WOD:
AMRAP 15 Minutes of:
9 Ring Dips/ Bar Dips/ Progression
12 Power cleans 135/93, 115/73, 95/55 75/35
15 Box Jumps 24/20″, 20/16, 16/12
*Scale weight and movement accordingly to maintain intensity with good mechanics on 2 – 3.  Ask your coach for help.

COOL DOWN

4.
Accessory Above and Beyond ( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses
4a. Met-Con
Assault Air Bike – 2k x 3 – 5 DEPENDING ON FITNESS LEVEL
Rest 2:1 (Rest twice as long as the work takes each round)
4b. Gymnastics Accessory
“Air Squats” with a vest Every other minute for 4 rounds
20 Squats
Vest needs to be heavy enough to make all rounds hurt, but light enough to keep speed the same each round. Choose wisely.
4c. Strength Accessory
Dumbbell Bench – 4×8 Heavy

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