8/10 🇺🇸 HERO SATURDAY 🇺🇸

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. 

She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Ray Traitz
Friday 8/9

Warm Up 

SB warm up #4

2x

  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

10-20-30-40

Sumo SB deadlifts

SB bear hug squats

Ray Traitz
Thursday 8/8

Warm Up 

SB warm up #6

3x

  1. Walking Sampson + WGS

  2. SB RLD

  3. Toy soldiers 

  4. SB bent over rows

  5. Crab toe touches

  6. SB squats

WOD

3 rounds of:

3 minute SB run

10 SB clean and jerk

Ray Traitz
Wednesday 8/7

Warm up 

Combo Activation #14

3x

10 Sampson stretch + rotation

7 Lateral lunges

10 walking knee tucks

5 Boot strap squats + inch worm 

10 overhead band pull aparts

Lateral band walk 10 ft each direction

Partner WOD

25 minute ping pong

3x 5 mountain climbers + tuck

3x 5 jump lunges

3x 10 push ups

3x 7 KBS

Ray Traitz