WARM UP:
1 CTC Run
10 Russian Swings
5 Inch Worm + Push Up
10 Lunge to Instep
1 CTC Run
10 Goblet Sq
10 Straight legged sit ups
10 Push-ups
1 CTC Run
10 Hip Squat Cleans with BB
10 Shoulder Press with BB
SKILL:
Set up and get into WOD
WOD:
“The Lyon” (30:00)
5 Rounds Each For Time:
7 Squat Cleans (165/115)
7 STO
7 Burpee Chest to Bar Pull-ups
(2:00 rest)
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.