Friday, Nov. 9 CrossFit Workout of the Day
Warm Up
3 rounds:
10 step ups
10 good mornings
10 dead bugs
:20 pigeon stretch/side
Strength
Deadlift: 1RM
Conditioning
“DG”
10 minute AMRAP:
8 toes to bar
8 DB thrusters (35/20)
12 DB walking lunges
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. The DG hero WOD was originally posted on Crossfit.com on December 26, 2013.
2018 11 08