8am-10am: Open Gym
10am: Group WOD
8 rounds for time of:
Run, 200 m
11 Dumbbell Burpee Deadlifts, 50/35 lbs
Goal: Sub 18 min
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter crashed.
He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye.
Go for it on this one. Short runs that should be high pace. The DB burpee is without a jump, simply stand up with the weights in your hands. Stick with a weight that allows you to get 11 reps in a row and back out on that quick run! Be mindful of the low back and keep it in check by bending your knees enough to keep your back flat when pulling off the floor. If you can’t do this simply put the dumbbells on a stack of bumpers so you can limit the range of motion with the pull off the floor. Still getting fit and honoring the hero!
Post Work – Midline
3 rounds for quality of:
Flutter Kick, 30 secs
10 L/10 R Lateral Med Ball Toss, pick load
Finishing off our day with some midline work. The focus will be on quality movement and speed, specifically with the lateral med ball toss. This is intended to be an explosive movement. For the flutter kick, you can modify to make this easier by bringing your knees in but regardless we want you to focus on keeping that lower back pressed into the ground. Rest as needed between movements.