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dt

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

FRIDAY (VETERAN’S DAY)

WOD

Partner “DT” (Hero WOD For Veteran’s Day)
20 minute Partner relay AMRAP of:
12 Deadlift, 155/105
9 Hang Power Clean, 155/105
6 Shoulder to Overhead, 155/105

*Partner A completes full round, then tags Partner B who will complete a full round


ACCESSORY WORK

A. 100 ABMAT SU for time
B. 100 Supermen for time
C. Max effort Wall Sit isometric hold

OLYMPIC WEIGHTLIFTING

WARM-UP

Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
10 Forward Monster Walks
10 Backward Monster Walks
10 Lateral Monster Walks (L)
10 Lateral Monster Walks (R)
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band

then,

2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position


STRENGTH

E2MO2M x 7 sets:
1 Snatch w/ pause at knees
1 Hang Snatch w/ pause just below knees

STRENGTH

E2MO2M x 7 sets
1 Squat Clean Thruster
1 Hang Squat Clean
2 Front Squats

STRENGTH

Back Squat
1 RM Back Squat

ACCESSORY WORK

A. 4 x 10 Bulgarian Split Squats w/ KB in each hand
B. 4 x 10 Single Leg Squats, each side
C. 4 x 8 Snatch Grip Strict Press from BTN

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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