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.

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

WOD

5 rounds the following:

20 pull ups

20 dips

30 squats

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

Warm up 

Plank warm up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

Partner WOD

20 minute TAG

7 SB bent over rows

7 lateral jumps over SB

7 sit ups with feet anchored with SB

Warm up 

The other warm up #2

3x

Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards 

1. 100 singles jump rope

2. 10m walking lunge Sampson stretch

3. 10m inch worm

4. 15 OHS

5. 10 sit ups 

6. 10 back ext/ good mornings

7. 15 ring rows

WOD

Complete the following:

Run 1 minute

20 TTB/ v ups

Run 2 minutes

15 TTB/ v ups

Run 3 minutes

10 TTB/ v ups

Run 4 minutes

5 TTB/ v ups