Hero WoD for December 7th, 2018

Group Warm-up
3 in 3
In Place Lung
Jumping Jacks
Air Squats

Daily WoD
100′ OH Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14) (10/9)

In Honor Of
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Lax glutes / shoulders
Roll Quads/Posterior Chain

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