Friday 4.16 : “DG”

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

FRIDAY
Strength: Squat Snatch
EMOM 10m: 1 Rep

WOD: “DG”
12m AMRAP
8 Toes to Bar
8 Thrusters 45/35
12 Front Rack Lunges

S: Situps, Jumping Squats, Lunges no BB
L1: Scaled TTB/Weighted Situps, Lunges no BB
Rx+: 75/55

Extra Work
1. Overhead Squat
5-5-3-3-1-1-1

2. 21-15-9
Cal AB
Burpee + Wall Ball 20/14
Deadlift 225/155

HomeWOD
150 Burpees for Time