Workout cross training – Fri, Apr 21

Mission Fitness – cross training

Hero WOD “JT” (Time)

RX
21-15-9 Reps For Time
Handstand Pushups
Ring Dips
Push Ups
Scaled
21-15-9 Reps For Time
Pike pushups
Banded Ring Dips or Box Dips
Elevated Pushups or Pushups from knees

Core
4 Rounds: 45 sec on 15 sec rest
Left Side Plank
Plank
Right Side Plank
Mobility:
1 min lacrosse ball hamstring rollout on box
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)

Remembering Petty Officer 1st Class Jeff taylor. Jeffery Taylor enlisted in the navy in 1993 and was killed during his final assignment with SEAL Team TEN while deployed to Afghanistan when the MH-47 Chinook helicopter he was on was shot down by an enemy rocket propelled grenade during Operation Red Wings on June 28th, 2005. He was awarded the Bronze Star Medal with Valor Citation for his heroic achievement in connection with combat operations during Operation Enduring Freedom. As quoted in his valor citation , ” By his courageous actions, zealous initiative, and loyal dedication to duty, Petty Officer Taylor reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.”