Warmup:

:30 jump rope

10 Bow2Bends

10 Alt Toe Touch

8 Cobra2Downward Dog (pedal calves 5 times ea in DWD)

:30 jump rope

5 med ball squats

5 wall ball shots

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Today’s WOD is to honor one of our own, 56 MDG member MSgt Kayci Gordon.  MSgt Gordon has been a bright star in our classes while she has been here, but will be taking off to do even greater things in Kunsan.

WOD:

“Kayci Gordon”

Partner WOD

20 Min AMRAP:

56 Double Unders

7 Deadlifts @ 50-60% of 1RM

8 Wall Balls(20/14)

38 Ab-mat Sit Ups

Split reps as needed, one partner working at a time

So, the movements today are some of her favorites.  As far as the numbers: 56 for the 56^th MDG, 7 for E-7, 8 for Kayci’s soon-to-be new home in the 8^th FW at Kunsan, and 38 for her going to the 38^th parallel to help continue to keep us safe from N. Korea.  And today is a partner WOD as none of us make it through these AF careers alone.  Always got our Wingmen’s back! Safe travels Kayci,  from your Joint Strike fam!!!!

Scaling Options:

Double Unders -> 100 Single Unders

Bar weight -> 35-45% of Deadlift 1RM

MB weight -> 14/10 -> as needed

Sit ups -> feet anchored

If no partner, split reps, an try to go equal work/rest

Cool Down:

Cobra Pose – 2 min

Calf Stretch on rig – 1 min per side