NEVER FORGET – HERO WOD

CROSSFIT TRENCHES – CrossFit

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DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

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

Women’s Rx: 20#


Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

10 Bar Hops

5 Push-ups – Rx: leading with chest, chest touches the ground

10 Gorilla Box Jumps 24/20

Finisher: 150 Abmat sit-ups

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