WOD
“The Lyon”
5 RFT:
7 Squat Cleans (165/110#)
7 Shoulder to Overhead (165/110#)
7 Burpee Chest-to-Bar Pull-ups
Rest 2:00
*Ideally use a pullup bar that is 6 inches above your finger tips
*Score will be total time, including rest between rounds
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
Winter Break Travel WOD Series
12:00 AMRAP:
30 Double Unders or Jumping Jacks
20 Pistols (total) (use chair if needed)
10 HR Pushups
Cooldown
Accumulate 3:00 in deadbug
1:00 Downward dog
1:00 Samson lunge per side