Regular Schedule today
In honor of Veteran’s Day we will be doing the Hero WOD
“The Lyon”
5 Rounds, each for time
7 Squat Cleans (165/115)
7 Shoulder to Overhead (165/115)
7 Burpee Chest2Bar Pull-Ups
*rest 2 mins between rounds*
*Ideally use a pull-up bar that is 6″ above your max reach*
*scale weight to 60-65% of your 1 rep max*
*scale c2b to jumping chin over bar*
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
*image and bio collected from CF home page*
Mobility WOD
Paleo Diet Lifstyle