Monday July 26th

DG - American Hero WOD
“Be on guard. Stand firm in the faith. Be courageous. Be strong.” – 1 Corinthians 16:13

A) Strength
Every 2:30 for 10:00 (4 sets)
5 Dumbbell shoulder press
Strict Bar Complex A:
3 Strict pull-ups
3 Top half pull-ups
3 Bottom half pull-ups



AMRAP 10:00:
8 Toes to bar
8 Dumbbell thrusters (35lbs/25lbs)
12 Dumbbell walking lunges (35lbs/25lbs)

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, 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.


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