Hero Saturday 7/13

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Warm up 

A- Mash (Lats & glutes) Activate (50 hitch kickers & band above the knee lateral walk)

B- Gymnastic #4 Warm Up

2 minutes jump rope

OHS

Good mornings

Strict TTB

Strict ring dips to true support

False grip pull ups

Skill

Muscle ups

WOD

Jason

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups