11.12.18 'DT'

Veteran's Day

Warm Up
10mins - move continuously at a warm up effort
50 Single unders
5 Seated Box Jumps
7 GHD Hip Extensions
9 Abmat Sit Ups

mobility:
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side bottom's up KB
5. Single leg DL x 8 each side
6. Half kneeling push forward + sidebend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (2 down 1 up) x 8 per side

https://www.youtube.com/watch?v=jDvytgEQI74



Barbell Warm Up
5 reps of each
good morning
back squat
elbow rotation
stiff-legged deadlifts
front squats
push press


WOD
DT
5 RFT
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105


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.