Benchmark WoD for October 10th, 2014

Group: Agility Ladder
Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

WoD: “Griff” For Time:

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

800m Run
400m Run Backwards
800m Run
400m Run Backwards

MOB: Roll those Quads and Posterior Chain/IT Band; Mash Achilles

Coach’s Tip: Nearly everyone can Rx this one! Your chance for honor on the Benchmark Wall of Honor!  Be aware, this is put your quads on fire, come Sunday.  If you’ve got a tennis match, roll and hot bath Friday and Saturday!

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