PLEASE Watch: *WODIFY How to>

https://youtu.be/X90QfhuDpyw

Warm-up (No Measure)

RUN/ROW/DU

Wall Sit w/ Med Ball 1 Min

Wall Squats w/MB x5

Wall Ball x10

10x Jumping Lunges

5x Box Jumps

HSPU work 2 min

Elevated Lizard pose

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

Mobility

Glute & calves Smash w/ Lacrosse Ball

Elevated Pigeon Hold

Wall Shoulder Stretches