Friday 5.7

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.

FRIDAY
Strength: Split Jerk
3-3-3-2-2-2

WOD: “Jason”
(CrossFit Lando Rx)
100 Squats
12 CTB Pull-ups
75 Squats
24 CTB Pull-ups
50 Squats
36 CTB Pull-ups
25 Squats
48 CTB Pull-ups

S: 10-20-30-40 Jumping Pull-ups, 50-40-30-20 Squats
L1: 10-20-30-40 Pull-ups
Rx+ (Actual written Hero Rx): 5-10-15-20 Muscle Ups for CTB Pull-ups

Extra Work
1. Push Press
3-3-3-3-3

2. 8m AMRAP
2 TGU 53/35 each side
12 KB SDLHP

HomeWOD
CORE: 3 Rounds
40 Double Mountain Climbers
30 Toe Touches
20 Side Plank Hip Raises (each side)

WOD: 150 Jumping Lunges
– EMOM 5 Burpees