CrossFit – Thu, May 21
1:30 Cardio Choice
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
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2 Sets
:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)
10 Russian Kettlebell Swings
5/5 Kettlebell Snatch
10 Barbell Overhead Squats
AMRAP 10
8 Toes- To- Bar
8 Dumbbell Thrusters (35/25)
12 Dumbbell Walking Lunges (35/25)
Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.
Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.
This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.
For Quality:
3 Sets
:45/side Scorpion Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
For Quality:
3 Sets:
12/12 Single Arm Dumbbell External Rotation
:30/30 Single Arm Overhead Hold (KB or DB)
