Friday, April 3rd, 2015
#redfriday
#herowod
Mobility:
Lacrosse ball mash shoulder area x 2 mins
T-Spine rollout x 2 mins
Pigeon x 2 mins
10 pass throughs
10 trunk twists
10 sec bar hang
Warm up: 2 Rounds
200m Run, with empty bar - 5 good mornings, 5 front squats, 5 pull ups, 5 dips
Skill: MUs Progression Work
5 min EMOM:
3 MUs per min, OR Choose option below:
-3 Jumping MUs
-3 banded MUs
-3 pull ups (rx+ weighted)/3 Dips (rx+ weighted)
-5 ring rows, 5 assisted dips
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.
WOD: “Jason"
100 squats
5 MUs (5 Pull ups/5 Dips OR 5 Jumping MUs)
75 squats
10 MUs (10 Pull ups/10 Dips 10 Jumping MUs)
50 Squats
15 MUs (15 pull ups/15 Dips 15 Jumping MUs)
25 Squats
20 MUs (20 pull ups/20 dips or 20 Jumping MUs)