Tuesday’s WOD Aug. 18

Hall (Hero WOD)

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Hall – Hero WOD
5 rounds for time of:
3 cleans, 225/155#
200-meter sprint
20 kettle bell snatches, 10 each arm 53/35#
*Rest 2 minutes

CAT THREE:
5 rounds for time of:
3 cleans 155/105#
200-meter sprint
20 kettle bell snatches, 10 each arm 35/26#
*Rest 2 minutes

Complete each clean by standing up with the bar on the shoulders before starting the next rep. Complete the run within 40 seconds or decrease distance. The load for the kettle bell snatches is decreased to practice technique and keep the athlete moving. If the kettle bell repeatedly hits the forearm, use a dumbbell with the same loading.

CAT FOUR:
5 rounds for time of:
3 hang squat cleans, 105/75#
100-meter sprint
10 kettle bell snatches, 5 each arm 26/18#
*Rest 2 minutes

The hang squat clean is recommended so beginners can focus on positioning and pulling into a front squat quickly after reaching full hip extension. Complete the 100m sprint within 30 seconds or decrease distance. If kettle bell snatches are challenging, use a dumbbell to decrease the complexity. Land in a partial squat with the arm locked out overhead. Stand up all the way before lowering the arm.