131226

It's just ten minutes... Yeah, ten minutes that stretch out to what feels more like twenty.

'DG'
10:00 AMRAP
8 Toes to bar
35 pound Dumbbell thrusters, 12 reps
35 pound Walking lunges, 12 steps

Russell- Rx  6 + 10 reps
Ryan- Rx  5
Teresa- 20  5 + 16 reps

Good job you guys, and Teresa. The biggest problem turned out to be grip. By the end of the round holding on to anything became dicey. Just think how bad it would have been if we weren't used to doing Farmer's carry during the Gym tour.

Need any ideas for improving grip? Next time we do Pull-ups, get some fat bar work, or Towel pull-ups. When you have to move plates, carry them with your fingers. When Push ups are part of the warm up do a few on your fingers.

These are all easy strategies that improve grip strength over time.

This workout is named in honor of  U.S. Air Force Major Walter David Gray, assigned to the 13th Air Support Operations Squadron who died on August 8th 2012 from injuries suffered during a suicide bomb attack in the Kunar provence, Afghanistan.

Thanks for another great day at CFSF.

www.trackmypr.com

CFSF