5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes 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.
Scaled Squat cleans, 135# and STO, 95#
My times were 1:25, 1:27, 1:31, 1:31 and 1:33
Rest easy, Captain Lyon!!
3x10 Dumbbell Wide to Close Press, 30#
3x10 Dumbbell Inclined Press, 30#
3x10 Dumbbell Hip Press, 30# https://www.youtube.com/watch?v=hkmakZelRTQ(WSF
3x10 Dumbbell Chest Cross Over, 10#https://www.youtube.com/watch?v=iy986Lm38_0
3x20 Alternating Hammer Curls, 30#
3x20 Banded Triceps Pushdowns, dbl blue band https://www.youtube.com/watch?v=0sKaM6rKEPs
Mobility and Stability
Resistance Band Drills
Bulletbroof Sixer https://www.youtube.com/watch?v=cYaGa0TLpSc