Jessi

This Hero WOD is from Crossfit.com is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.

I did this earlier this year and it was mentally and physically tough! Your legs will definitely be sore.

10 rounds For Time:
Devil Press x 3 reps 
DB Alternating Lunges x 22 reps 
Air squats x 19 reps 

*Women use 15-35#, men use 25-50#
**Elite women use 40# DB's with 14# vest and men use 55# with a 20# vest

Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.

10 rounds For Time:
Devil Press x 3 reps 
DB Alternating Lunges x 22 reps 
Air squats x 19 reps 

*Women use 15-35#, men use 25-50#
**Elite women use 40# with vest and men use 55# with a vest

- Let the dumbbells hang next to the body
- Hip hinge
- Lower the weights to the ground (preferably inline with shoulders)
- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbells all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbells overhead
- Stand up straight and achieve a proper overhead lockout
- Lower dumbbells to hanging next to the body
- Repeat

Devil's Press

- Set up with your feet shoulder width apart and a dumbbell in each hand.
- Step forward with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat on the opposite leg.
- Repeat the desired number of repetitions.

Dumbbell Alternating Walking Lunges

-Keep your feet at shoulder width apart and pointed straight ahead.
-When squatting, your hips will move down and back.
-Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
-In air squats, your hips will descend lower than your knees.

Air Squat

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