Friday, April 3rd, 2015





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)