Gallant

For time:

Run 1 mile with a 20 pound medicine ball

60 Burpee pull-ups

Run 800 meters with a 20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a 20 pound medicine ball

15 Burpee pull-ups

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. 

He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Warm Up 

Dynamic DB warm up

3 x10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon 

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses

WOD

Complete the following:

(20 minute time CAP)

3-6-9-12-15-18-21… 

DB RDL

DB bent over row

DB snatches

Warm Up 

SB warm up #6

3x

1. Walking Sampson + WGS

2. SB RLD

3. Toy soldiers 

4. SB bent over rows

5. Crab toe touches

6. SB squats

WOD

5 rounds of:

2 minute SB run

5 reps (2 SB cleans + 4 SB squats)

Warm up 

Double DB warm up

3x *reps coach’s choice 

1. Deadlifts

2. Lateral jumps over DBs

3. Squats

4. Lateral jumps over DBs

5. Press

6. Lateral jumps over DBs

7. Power cleans

8. Lateral jumps over DBs

9. Thrusters 

10. Lateral jumps over DBs

Partner WOD

4 rounds AFAP:

In a ping pong fashion

3 mountain climber + 2 stand up

6 jump lunges

3 devils press + thruster