#herowod

#redfriday

 

Skill/Strength: Clean and Jerk Complex/Front Squat

8 Periods of 2 mins each: Start with 55% of clean, increase by 5% every Odd period.

Odd period: 

2 Power Cleans

2 Jerks

1 Clean

Even: 

5 Front Squats (from the ground)

 

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

WOD  "DG"

10 min AMRAP 

8 toes to bar

8 DB thrusters 35/20 (or 75/45 barbell)

12 alt lunges w same DBs (front rack w 75/45 barbell)

(RX+ hold barbell overhead during lunges)

 

 

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