Friday, January 19, 2018


5-5-5-5-5 Single Arm DB Overhead Squat
*Only go up in weight if your form is solid.  If form falters, stay at same weight for all five rounds

10:00 AMRAP
8 Toes to Bar
8 DB Thrusters (35/20)
8 DB Walking Lunges (35/20) (Open Standards)

*Courtesy of CrossFit, Inc

Post WOD
3 Rounds NOT For Time:
20 Banded Good Mornings
20 Glute Bridges

In Honor and Memory of:

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.

Tip of the Day
The toes to bar in today's hero are a good time to work on your straight leg form.  The straight leg form will slow you down just a bit and all you to make the toes to bar a rest station.  When you shorten your kip and bend your knees, you increase the speed and intensity of the movement and they become more taxing, requiring more rest.  When you get to the DB's, be prepared to do both movements unbroken.  With a lighter weight than we have previously programmed, that is definitely doable.