2/27 Monday

Warm Up 

Gymnastic warm-up #4

2 minutes jump rope

  1. OHS

  2. Good mornings

  3. Strict TTB or v ups

  4. Strict ring dips to true support or ultra-deep dips 

  5. Ultra-wide underhand grip pull-ups or band rows

WOD

2x

12 muscle ups or 25 pull-ups + 50 band rows + 25 dips

50 bicycles

50 pistols or single-leg assisted squats

Ray Traitz
2/25 🇺🇸 HERO SATURDAY 🇺🇸

Taylor

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point.

He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Ray Traitz
2/24 Friday

Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

  1. Pop squat with a punch

  2. Wood chops/ swings

  3. Forward lunge with rotation

  4. Diagonal wood chops (R)

  5. Squat push

  6. Diagonal wood chop (L)

  7. Russian twists

Partner WOD

20 minute TAG

5 OHS

5 hang power snatch

5 SDHP

Ray Traitz