Warm Up
400m row/bike/run
10 empty bar thrusters
10 dead bugs

300m row/bike/run
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m row/bike/run
20 banded glute bridges


Mobility:

banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band or a theraband
https://www.instagram.com/p/B3N6eUMnnaz/





WOD
Hero WOD T


5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

The “T” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, February 4, 2018 (180204).