Saturday, December 28, 2013

Skill: Spend 15 minutes working towards one of your 2013 Fitness Goals! Time is running out; get it done!

Workout: “DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 Dumbbell thruster, (35, 20)
12 Dumbbell walking lunge, 12 steps (35, 20)

Accessory: 5 Minutes of group Mobility

DG_HeroU.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.

Here is a video by our good friend and CrossFit Legend, Chris Spealler.  He provides some great tips on being more efficient on Knees to Elbows and Toe to Bar.  Enjoy!

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