Today’s CrossFit Workout
Strength
- 5×5 Back Squat (5-10# Heavier than last week!)
- If unable to complete, drop to a 5×4,5×3,etc.
- 4x5R/5L Front Rack Step Up @33% of Squat Weight
Conditioning
“DG”
- AMRAP10:
- 8 Toes to Bar
- 10 DB Thrusters (2×35/25#)
- 12 Walking Lunges
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, 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.
The “DG” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, December 26, 2013 (131226).
Today’s SWEAT Workout
- AMRAP20:
- 8 Toes to Bar
- 10 DB Hang Clean and Jerk (50/35#)
- 14/12 Calorie Row
