U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, 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.

Dynamic Warm-Up – Mobility Prepare  for..

Test – 1 minute Seated Shoulder press 45/33 ( Partner up same BB for 1st set of A.2)

Primer: 
2 rds of:
3x Strict pull up
3x 13×1 tempo back squat building to start weight for A.

A: Strength – Skill 20 Minute E2MOM of;
Alternate for 5 sets of pull ups and 5 sets of tempo back squats
A1:
Max Strict Pullups 5x. Scale Banded strict pull ups, “max reps”, trying to get 10+ on first set.

A2: Back squat,5x 4-5 reps. @13X1 Tempo squats
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.


B:WOD “DG” 10 Minute AMRAP of:
8 T2B
8 DB or KB Thrusters                                Rx: 35/25 Blu/Yell       
12 Walking Lunges with DB/KB’s        May hold any style
Scale: Knees 2 90. DB/KB 25/15 Yel/Org

Team Cool down Cash Out: (6-8 minutes)
Tuck balance 2 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:
30 sec Hollow Hold
30 sec  Static stretch

 

30 sec Arch Hold
30 sec  Static stretch

 

30 sec Tuck ups
30 sec  Static stretch

 

30 sec  Russian twists
30 sec  Static stretch

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