DATE – Saturday

 

Warm-up:

Dynamic warm up gym lengths

(Hip and shoulder prep)

 

Mobility:

Banded hip extension

Banded front rack mob

 

10 minutes to review kipping pull-ups, tech and warm up barbell thrusters, and set up for the WOD.

 

WOD A)

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

 

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

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