3/26 🇺🇸 HERO SATURDAY 🇺🇸

Cameron

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders 50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents Bette and John, and brother Alex.

Ray Traitz
3/25 Friday

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  2. Plank complex

  3. Gymnastic isometric holds

WOD

5 rounds the following:

20 pull ups

20 dips

30 squats

Ray Traitz
3/24 Thursday

Warm Up 

KB warm up #5

3x 

  1. Russian swings 10 reps

  2. Walking Sampson

  3. Single leg deadlift

  4. Windmill L/R 3 reps

  5. Toy soldiers

  6. Lateral lunge + OH press

  7. H2H swings 10 reps

  8. Walking knee hugs


WOD

3 rounds of:

3 TGU L/R

6 burpees

2 minute run with KB

Ray Traitz