Friday 12.11

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

FRIDAY
Strength: Squat Clea
EMOM 6m: 2 reps
EMOM 6m: 1 rep

WOD: “DT”
5 Rounds
12 Deadlift 155/105
9 Hang Clean
6 Shoulder to OH

S: 75/55
L1: 115/75

Extra Work
1. 30 Minute Running Clock
25/20 Cal Assault bike
– at next full minute start EMOM until 10m : 2 Power Clean and Jerk (warmup)
@ 10 minutes perform 25/20 Cal AB
then at next full minute start EMOM until 20m: 2 Power Clean + 2 Jerk, heaviest able
@ 20 minutes start 10m AMRAP
15/10 Cal AB
10 Burpees
30s Goblet Hold, heaviest KB able (heavier than usual KB use)

HomeWOD
CORE
50 Dead Bugs
50 Lemons
100 Swimming Superman
50 Toe Touches
50 Russian Twists *each side

WOD: 12m AMRAP
10 Overhead Squat with PVC or other light bar object
10 Jumping Lunges
15 Up Downs