10/31 Monday

Warm Up 

Combo activation #2

  1. Overhead banded circles 20 both directions

  2. 10m OH duck walk

  3. External rotations 20 reps

  4. 10m crab walks

  5. Band walks (Lateral & FWD/REV)

  6. Lunge complex 5 reps each direction

WOD

Complete the following:

10-8-6-4-2

DB snatches 

DBL DB OH walking lunges

Ray Traitz
10/29 🇺🇸 HERO SATURDAY 🇺🇸

Garrett

Three rounds for time of:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. 

He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Ray Traitz