WOD 09/22/16

TBT to that day when Travis got his first muscle up!  Not nearly enough celebration going on there, let’s make up for it today!

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups

Post WOD mobility: Foam roll quads, 5-10 minutes and athlete’s choice of quad. stretch, 1-2 minutes each. Banded super front rack stretch, 1 minute each

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

11:00 am Strength Class: Lift: Box  squats: 10 x 2: 60% bar, 25% accomodating resistance

6:30 pm Mobility Class: Post “Hortman” specific recovery and mobility

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