Workout of the Day

“12 Days of Christmas” Day 12 22.12.2018

Warm Up:
Run 800m
Stretch & Mobilise

“Roxanne”

WOD:
“Gaza”
5 Rounds for Time of:
35 Kettlebell Swings @ 16/24kg
30 Press Ups
25 Pull Ups
20 Box Jumps @ 24/30″
Run 1 Mile

U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins, and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.

* Scale DISTANCE as needed
* Scale WEIGHT & HEIGHT as needed
* Scale Press Ups to Knees
* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows

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