November 11, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds or 10min
250m Run

10 Air Squats

5 Inchworm to Hollow Hold (1sec)

5 Hang Muscle Cleans

B: Warm-up (No Measure)

Workout Primer
4 Rounds, Increasing to Working Weight

2 Sq Cleans

10 High knees in place

3/3 DB Snatch

C: Metcon (Time)

5 Rounds for Time

3 Squat Cleans (Rx 225/155, SUB 165/125)

250m Run Sprint

20 DB Snatches (Rx 50/35, SUB 40/25) (10 each arm)

2 minutes Rest

Time Domain: 2:00-2:30/Round

Time Cap: = 25:00

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

The "Hall" Hero WOD was first posted on as the workout of the day for Sunday, June 7, 2015 (150607)

Published by: Breanne Feudale in Uncategorized

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