COP
10 IC ISW
20 IC Mt. Climbers
10 IC 1 leg bridge (each leg)
The thing
The Griff 800 meter run, followed by 400 meter reverse…repeato x1 That whole thing is the Griff. But why "Griff"? Like the Murph, Griff is a crossfit hero WOD. 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.
Mosey to the rock pile, the long way… because the grass is wet
Grab a rock
Triple Threat Super Sets
8 IC Squatting Curls
8 IC Curls
8 IC bent over curls
8 IC Squats
8 IC Lunge Right
8 IC Lunge Left
8 IC Skull crusher
8 IC face crushers
8 IC CDD
Mosey to the Down under bar where Kyle tells us, finally, what this thing is actually used for. You want to know? Shouldn't have fartsacked!
20 IC Australian Pull-ups
6MOM
10 IC FM
10 IC Dr. W (crowd favorite…it almost always is)
20 IC Low Flutter
30 Second American Hammer
Reflection
Deuteronomy 30:16
For I command you today to love the Lord your God, to walk in obedience to him, and to keep his commands, decrees and laws; then you will live and increase, and the Lord your God will bless you in the land you are entering to possess.
Moleskin
- So we named Kyle. Kyle is a local High School Principal/Administrator. # of 2.0's I do not remember, married, former HS football player and coach and he LOVES to camp. During the workout he professed his admiration for his hammock. And how if camping by himself will open air camp in the hammock. Because he is from Texas and played/coached football several things came to mind. Friday Night Lights and Varsity Blues. So we dialed it down a notch, or half a notch…Welcome Hammock!
- Thank you men for NOT fartsacking or tapering today and letting me give you a little beatdown. It was an honor!