Tusesday, November 20, 2018

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(Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 3x thru: 1 indoor loop, 5 BB hang cleans, 5 BB front squats, 5 BB hang squat cleans, 5 S2OH

WOD: “The Lyon” 5 rounds of:
7 Squat clean (165/115) (50+ 105/55)
7 S2OH
7 Burpee chest to bar pull-up
2 min rest between rounds

*Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

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.