4/16 🇺🇸 HERO SATURDAY 🇺🇸

Clovis

For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. 

He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Ray Traitz
4/15 Friday

Warm Up 

Dynamic Warm Up #3

  • Coach’s choice 3 minutes cardio


3x

  1. 5 mountain climbers

  2. Toy soldiers

  3. 10 lateral jumps

  4. Walking knee hugs

  5. 5 squat thrusts

  6. Walking pigeon

  7. Push up with toe tap

  8. Walking Sampson


WOD

3 rounds of:

20 push ups 

30 sit ups

40 walking lunges

Ray Traitz