Two Hero WODs this month! We will do Chad (1000 Step Ups) on Veterans Day.
In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.
Davis is survived by his wife, Megan; and 1-year-old son, T.J.
First posted April 14, 2009.
WARM UP
Jog the box for 4 minutes with footwork
2 Rds
9 Headcutters
6 Lunges with KB
3 Burpees
Dynamic Stretch
STRENGTH
Clean Warm Up (include reps overhead)
(3+2+1)7
Deadlift / Hang Power Clean / Push Jerk
EMOM for 7 min.
Build weight to your intended workout weight.
WOD DT
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
