Griff

For time:

Run 800 meters

Run 400 meters backward

Run 800 meters

Run 400 meters backward

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.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. 

Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Warm Up 

Midsection warm-up #2

3x

✅ Hold the position for 30 seconds followed by 10 reps of the movement ✅

1. Tuck + 10 tucks

2. Pike + 10 v ups

3. Hollow + 10 hollow rocks

4. Straddle + 10 sit ups

WOD

20-minute AMRAP

5 pull-ups 

7 dips

9 sit ups

12 box jumps

Warm Up 

Gymnastic warm-up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single-leg bridges R/L

Partner WOD

Complete the following in a ping pong fashion:

7x 7 SB shoulder to overhead 

7x 20-second sprint

7x 5 SB cleans

7x 20-second sprint

Warm-up 

Lumbar activation warm-up

3x 10

1. Banded lateral walk

2. RDL 

3. Good mornings

4. Single leg bridges

5. Super rocks

6. Single let deadlift L/R

WOD

5 rounds of:

25 SB deadlifts

2-minute run

25 anchored sit ups 

Warm-up 

Combo Activation #14

3x

10 Sampson stretch + rotation

7 Lateral lunges

10 walking knee tucks

5 Boot strap squats + inch worm 

10 overhead band pull aparts

The lateral band walks 10 ft in each direction

WOD

15-minute AMRAP

30 single unders (jump rope)

6 SB prisoner step up

4 push-up SB drag