Dynamic Warm-Up – Mobility Prepare for..
1 minute Test STRICT Knees- to- 90 No-Kipping ( Log score & test from last time done)
Primer: (Prep equipment/athlete for wod. Coach movements,set standards ect )
2x DB Bench press
4x Jumping split lunges
3x Clapping pushup
A: Strength- Skill: 15 min E3MON of:
5x DB Bench Press
10x Jumping split lunges (5 each leg) “Explosive High Jump”
7x Clapping push ups “Explosive”Climb in weight to find today’s AHAFA 5×5 sets Bench press (Start @ 50-60% 1 RM. Avoid big jumps in lbs.)
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
B: WOD: “Griff”
2 Rounds for time of: (22 Min time cap)
Run 400M backwards
Scale for those who can’t run: 2 rounds
Row 1000 M or AABike 1.3 miles.
200 M backward walk or .5 mile backwards pedal on AAB
Team Cool down 70-100 Hollow Rocks every 10 reps. Do 1 30 sec Mobility static holds each, Coaches choice. 5-7 min