WOD:
Max Reps:
2 rounds of: 2 min on, 1 min off

- Calorie Row
- T2B
- Rope Climb 15'
- KB Swing (35/53)

STRENGTH:
Thruster 8-8-8-8

WOD:
For Time:
21-15-9
- DB Squat Clean (35/50)
- HSPU

WOD:
13 min AMRAP:
Ascending Ladder: 3/3/3/3 ,6/6/6/6, 9/9/9/9...

- Right Arm DB OH Walking Lunge (35/50)
- Left Arm DB OH Walking Lunge (35/50)
- C2B
- Snatch (75/115)

Post WOD:
Strict Pull Up 8-8-8-8

STRENGTH:
8-6-4-2 Back Squat

WOD:
6 RFT:
4 Squat Clean (Rx: 65/95, Comp: 95/135)
8 Power Clean (Rx: 65/95, Comp: 95/135)
12 Burpee BJ Over (20/24)

STRENGTH:
Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

WOD:
3 min Max Rep Burpees

WOD:
7 min AMRAP
12 Cal Row, CK Kids: 8 Cal Row
25 WB (14/20, 9'/10')

- 5 min Rest & Rotate -

7 min AMRAP:
5 Ring MU
24 DB Snatch (35/50)

STRENGTH:
Jerks: 2-2-2-2-1-1

WOD:
12 min AMRAP:
65 DU
15 S2OH (65/95)

WOD:
10 RFT
30 Air Squats
10 C2B

WOD:
For Time:
10 Dead Lift (155/225)
10 Bar Facing Over Burpees
12 Dead Lift (155/225)
10 Bar Facing Over Burpees
14 Dead Lift (155/225)
10 Bar Facing Over Burpees
16 Dead Lift (155/225)
10 Bar Facing Over Burpees
18 Dead Lift (155/225)
10 Bar Facing Over Burpees

STRENGTH:
4-3-2-2-2 Power Snatch

WOD:
7 min AMRAP:
7 Snatch (95/135)
7 BBJO (20/24)
7 HSPU

- 3 min rest -

5 min AMRAP:
5 Snatch (95/135)
5 BBJO (20/24)
5 HSPU

STRENGTH:
Front Squat 3-3-3-2-2

WOD:
9 min AMRAP:
50 WB (14/20, 9/10')
6 Ring Muscle Ups

WOD:
For Time:
40 T2B
200 DU
100 Walking Lunge Steps
20 T2B
100 DU
50 Walking Lunge Steps

Post WOD: 100 ABMAT situps

HERO WOD: The Lyon

5 RFT:
7 Squat Cleans (115/165)
7 S2OH (115/165)
7 Burpee C2B

Rest 2 minutes between rounds.

Use a pull-up bar that is 6+ inches above your max reach when standing.

---

The Lyon
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.

Partner WOD:
For Time:
150 Cal Row
150 V-ups
100 Cal Assault Bike
100 DB Snatches (35/50)

*You Go/I Go

STRENGTH:
2-2-2-2-2 Back Squat

WOD:
5 RFT:
10 DB Thrusters (35/50)
20 Pull Ups (Comp: C2B)