WOD 01/17/17

WOD: “Gallant”¬†
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

For time:

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Post WOD mobility: Iliacus smash with KB or Ball, then, half kneeling psoas stretch with sidebend, 2 minutes each side; pigeon, 1 minute each side

11:00 am Strength Class:
Lift: Bench press 9 x 3: 50% bar, 30% chain or band

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