Workout of the Day: Saturday, 6.9.18

Levi.jpg

     A former member, Reuben Asia, and his wife Lauren had their first child in February of this year. Sadly, their son Levi quickly fell ill to an extremely rare mitochondrial disease that caused him to pass away two months later.
     If you know Reuben, he is one of the most giving people there is, and he immediately sprung to action to see how he could give back to the researchers who are working on this disease. As it stands now mitochondrial disease has no effective treatment and no cure so those who are affected progressively become ill until they ultimately lose their fight to the disease. For some that happens in adulthood, others in infancy.
     CHOP has some of the world leaders in mitochondrial disease and so Reuben wanted to give back to that research so that other families may have a better chance at a longer lifetime with their children.

To honor his wishes, and his son, today we are doing "Levi's WOD".
Donations may be made in person at Subversus or HERE. https://chop.donordrive.com/index.cfm?fuseaction=donorDrive.personalCampaign&participantID=64050

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Single Leg RDL
10 High Knee Lunge + Twist
10 Cossack Squat
10 Scap Push ups
10 Yoga Push ups
5 Inchworms

CONDITIONING:
30 minute AMRAP:
In Teams of 2--
800m Run
30 Power Cleans (115/85)
20 T2b
600m Run
20 Power cleans (135/95)
30 T2B
400m Run
10 Power Cleans (155/105)
40 T2B
--both partners run, break up other work how you like

DAWN PATROL:

MOVEMENT PREP:
5-10min freestyle mobility work
2 sets:
30' Samson Lunge
30' Lateral Lunge
30' Inchworm
30' Crabwalk
30' Bear Crawl
30' Reverse Bear Crawl
then
400m run as a group

STRENGTH/SKILL:
3 sets:
30' Handstand Walk
5/side Single Arm DB Thruster
5 Bar Muscle-ups
50 Double Unders

CONDITIONING:
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs (24"/20") (70/50)
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Time Cap: 22/17min

Justin McClintock