Happy Birthday John G.
Strength:
Back Squat
10 minutes to establish 1 rep max
Conditioning:
DG
10 Min AMRAP
8 Toes to Bar
8 Dumbbell Thruster 35/25# (can use 16kg/26lb KB's)
12 Dumbbell Walking Lunge Steps 35/25#
DG is a Hero Workout from CrossFit.com
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
Extra Credit:
For Time
30 Strict Ring Dips
