pic courtesy of af.mil

Today we celebrate the retirement of one of Joint Strike CrossFit’s biggest supporters and legacy members, MG Gen (retired) Brook “Tank” Leonard.

Warmup:

200M Row

10 Kickers per side

10 Bow To Bends

10 Squat To Stand

5 In place inch-worms

10 tuck jumps

10 kip swings

10 over and backs

Barbell warm-up: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, Power Clean from mid-shin

Prep for WOD movements

WOD:

“Thunderbolt”

With a partner or Team of 4 complete:

56 Power Cleans (135/95)

800M Row

56 Wall Balls (20/14)

800 M Row

56 Pull Ups

800 M Row

56 Box Jumps (24/20)

800 M Row

56 Kettlebell Swings (53/35)

800 M Row

56 Hand Release Push Ups

800 M Row

56 Dumbbell Snatch (50/35)

800 M Row

56 Burpees

This WOD was a going-away WOD for then-BG Leonard to thank him for his support for our program.  Now, we will do it as a tribute to retired MG Leonard.  The WOD can be done as a team of 2 or 4 (if all they have are 3 folks, that works as well).  Athletes can break up reps however they want.  Row can be broken up however you want as well. Only one person working at a time.  Best strategy, break the reps into chunks of 7, and keep switching every 7.  Same with the row. In a team of 4, switch every 200M, so it goes fast.  If in a team of 2, switch every 200 or 400.

Enjoy retirement sir!

Scaling Options:

Bar weight -> as needed

Med ball -> as needed

Pull Ups -> Buddha Pull Ups

Box height -> as needed

KB weight -> as needed

Hand Rel -> Push Ups off bench

DB weight -> as needed

Cool Down:

Iron Cross – 1 Min per side

 

Elevated Prayer Stretch – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.