Warm Up
2 rounds
10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps
25 jumping jacks


Mobility: ankles + t-spine

A. ankle stretch x 30 seconds each side
B. deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.

Work through 3 sets of 10 seconds each side
C. Thread the needle x 5 each side
D. Single arm reaching x 5 each side
E. Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link



At Home Hero WOD

“DG”

As Many Rounds As Possible in 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (50 lb / 35 lb)
12 Dumbbell Walking Lunges (50 lb / 35 lb)

Air Force Maj. Walter D. Gray died August 8, 2012 serving during Operation Enduring Freedom. Gray, 38, of Conyers, GA; assigned to 13th Air Support Operations Squadron, Fort Carson, CO; died Aug. 8 in Sarkowi, Afghanistan, of wounds caused by a suicide bomb attack. Army Maj. Thomas E. Kennedy and Army Sgt. Maj. Kevin J. Griffin also died during the attack. Gray was an air liaison officer and flight commander; he was working with Maj. Kennedy and Sgt. Maj. Griffin who were part of the 4th Brigade Combat Team, 4th Infantry Division based at Fort Carson.

Gray is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

This Hero WOD was originally posted by CrossFit’s Mainsite on Dec. 26, 2013.

Primer
3 sets- empty barbell for all sets
A. front rack sots press x 8 reps https://www.instagram.com/p/CGz7nfKJUl3/
scale to heels elevated sots press, DB sots press, or sots press seated on a box
B. tall power cleans x 2", 4", 6" https://www.instagram.com/p/CEEixRvp-tx/

WOD

Austin Powers

5 round for time

10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/80 95/65 75/55
can you get done in under 8 minutes?