Army Spc. Hilda Clayton

Army Spc. Hilda Clayton

TODAY’S WOD:

A. “Hildy” for time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton. (Source: Crossfit.com)

B. Strength 101:
“Chest #4”
Superset: DB Flyes on Med Ball
                Single Arm DB Chest Press per arm
                12,8,6,4 reps for loads.
                90 second rests.
Superset: DB Pull-Over on Med Ball
                4 sets of 10 reps, increase loads.
                Strict Dips (Stationary, no rings)
                4 sets of 8 reps, add load if able.
                2-minute rests. 
Glutes and Hips:
100 per leg, lying side leg raises, back against the wall.
*Compare to 5/8/18.

Post time for part A and loads for part B to Members Area or comments.

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