Fri Apr. 25 "DG"

Move

1) Goblet Squats: 4 x 3

2) AMRAP 10
5 Knee Raises
5 DB Thrusters
10 Walking Lunges

Train

1) Back Squats: 4 x 3 Building

2) DG Hero WOD

AMRAP 10
8 Toes to Bar
8 Dumbbell Thrusters (35/25)
12 Walking Dumbbell Lunge Steps

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.

Stimulus

1) You will be aiming to start your sets of three at roughly 83% and build to roughly 93%. Keep the chest up and don’t let the hips rise too early. Think about pushing through your toes into your heels and driving through the floor.

2) The dumbbells today are meant to be on the lighter side so that you can complete all the thrusters and lunges unbroken. Choose a toes to bar variation that allows for it to be completed in roughly 2 sets. Dumbbells will be held at your side in the farmer carry position. Aim to move continuously from the thrusters into the lunges when fresh, which might help you choose your weight.

Extra Credit

250m Row, Rest 0:30
500m Row, Rest 1:00
1000m Row, Rest 2:00
1500m Row, Rest 3:00
1000m Row , Rest 2:00
500m Row, Rest 1:00
250m Row