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Pre-WOD: Dynamic Stretching
WOD: "No Easy Day"
Each of these movements is taken from a Hero WOD dedicated specifically to a Navy Seal. There's no significance as to why I programmed this WOD today, I just finished reading "No Easy Day" and find the work that these soldiers do remarkable and thought they should be recognized. The name of each Soldier is in parentheses after the movement.
Run 1 mile (Murph)
50 Abmat Sit Ups (McGreevy)
40 KB Swings (2/1.5) (Nate)
30 Clean and Jerks (135/115) (Glen)
30 Pull Ups (Badger)
25 Back Squats (185/135) (from the rack) (Brian R Bill)
25 Air Squats (Jason)
24 Box jumps (24/20) (Adam Brown)
21 Thrusters (95/65) (Tommy V)
12 Push Press (115/95) (Collin)
11 DB Burpee Deadlifts (45s/35s) (Tumilson)
REC: Foam Roller