“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. ”
-CrossFit.com
Durability
5 Point Hip Work – 7 rounds per leg x 1 set
Skill/Strength
Pause Squat Clean – Build up to your WOD weight for a set of 3 reps
Squat Clean – use your WOD weight for a set of 7 reps
Pause Push Jerk – Build up to your WOD weight for a set of 3 reps
Push Jerk – use your WOD weight for a set of 4 to 7 reps
Hero WOD
“The Lyon”
5 Rounds – 2 Minute Rest b/w Each Round – Report total time
7 Squat Cleans (165/120)
7 Shoulder to Overhead
7 Burpee Chest to Bar Pull-Ups
Athletes, this WOD is ideally completed with a pull-up bar that is 6″ above your max reach when standing. That is not always going to be available and your score is still Rx if your only have to jump 1″ to get to your bar.
Scores from Sunday
The post HERO WOD – “The Lyon” appeared first on CrossFit Syracuse.
