Community Hero WOD 07/11/20

Saturday July 11th 2020
1PM EST

Zoom ID: 884 2602 5902
Pasword: wheelwod

DG

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

Background:

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, 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.

ADAPTATIONS

Upper:

Complete as many rounds as possible in 10 minutes of:
8 V-Ups
35/20 pound Dumbbell thruster, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Lower:

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell thruster, 8 reps (to a box)
35/20 pound Dumbbell Step ups

Seated:

Complete as many rounds as possible in 10 minutes of:
8 Slamballs
35 pound Dumbbell Swing & Press, 8 reps
35 pound DumbbellRows, 12 reps (6/6)

Neuro:

Complete as many rounds as possible in 10 minutes of:
8 Sit ups
25/15 pound Dumbbell push press 8 reps
25/15 pound Dumbbell Step ups, 12 steps

Sensory:

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell lunges, 12 steps

Cognitive/ Intellectual:

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Reps Dumbbell thruster,
8 Reps Lunges

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