01.09.17- Josh

Daily WOD
Written By Teresa Briest

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Warm Up: Diane Fu partner hurdles with PVC pipe- step over, then over with other leg, go under and through to a lunge with a stretch. x 4 reps each side Junkyard dogs with a partner- one person sits on the ground with legs and arms extended. Partner jumps over the arm, over the legs, and over the other arm. Then turn around and go back. x 3 reps each side

Two sets of: T-Spine Pulse on Bench x 10 pulses https://www.youtube.com/watch?v=wCOQHYZC7TI& Psoas Pulse x 8-10 pulses per side Deep Squat Progression x 5 reps

Primer: HSPU in Unbroken sets Choose One: 3 sets of 12 UB HSPU 4 sets of 7 UB HSPU 5 sets of 5 UB HSPU 6 sets of 3 UB HSPU

WOD: 'Josh' 21 OHS 95/65 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups

Teresa Briest
Previous

01.10.17-Tabata Style Mix Up
Next

01.07.17