7/16 🇺🇸 HERO SATURDAY 🇺🇸

Dobogai

Seven rounds for time of:

8 Muscle-ups

22 yard Farmer carry, 50 pound dumbbells

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. 

He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

Ray Traitz
7/15 Friday

Warm Up 

Combo activation #7

3x

  1. Row/ run 30 seconds

  2. 7 lateral lunges

  3. Row/ run 30 seconds

  4. 20 hitchhikers

  5. Row/ run 30 seconds

  6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

4 rounds of:

20 burpees

2 minute run

Ray Traitz
7/14 Thursday

Warm Up 

SB warm up #4

3x

  1. OH SB carry

  2. SB TGU 3 reps on each shoulder

  3. Front rack SB carry

  4. SB G2OH 5 reps

  5. Bear hug carry

  6. Plank SB drag 6 reps

WOD

3 rounds of:

15 dips

10 SB clean and jerk

Ray Traitz