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WOD #1101 Friday, January 12th, 2018 HONORING THE FALLEN


WOD #1101 Friday, January 12th, 2018 HONORING THE FALLEN


Instructor Led

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.

6 Min. EMOM
Odd: 40 Sec. Banded Hip Ext.
Even: 40 Sec. KB Squat Holds on box (20″ box, bands low on rig)

5 rounds, each for time of:
165/110 squat cleans, 7 reps
165/110 shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
*Rest 2 minutes between rounds.
*Cap at 20 Min.

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