U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

PARTNER WOD

Mobility/Warm-up
Coaches Choice

MetCon
RX
Team "Gallant"
For Time:
Run 1 mile with a 20/14lb med. ball (together)
90 Burpee Pull-ups
Run 800m with a 20/14lb med. ball (together)
45 Burpee Pull-ups
Run 400m with a 20/14lb med. ball (together)
25 Burpee Pull-ups

SCALED
For Time:
Run 800m with a 14/10lb med. ball (together)
60 Burpee Pull-ups
Run 400m with a 14/10lb med. ball (together)
30 Burpee Pull-ups
Run 200m with a 20/14lb med. ball (together)
15 Burpee Pull-ups

LITE
For Time:
Run 800m (together)
60 Burpee
60 Ring Rows
Run 400m (together)
30 Burpee
30 Ring Rows
Run 200m (together)
15 Burpee
15 Ring Rows

Share the work with your partner however you choose with only one person working at a time.
Both partners run at the same time with one medicine ball.

COMPETITION PROGRAMMING
**DURING OPEN GYM ONLY**

Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)

 Warm-up
2 Rounds:
Run 800/Row 1k/Bike 1 mile (Choose one)
75 Double-unders
(scale DU's to 150 single-unders as needed)

MetCon
RX
Max UB thrusters, 115/75lbs
Rest 1 minute
Max UB thrusters, 95/65lbs
Rest 1 minute
Max UB thrusters, 75/55lbs

SCALED
Max UB thrusters, 95/65lbs
Rest 1 minute
Max UB thrusters, 75/55lbs
Rest 1 minute
Max UB empty bar thrusters

Strength
Power Clean 6×2, AHAP

Competition Side Work
Choose what you are weakest at
4 Rounds:
Bike 1 mile
Rest Two Minutes
-OR-
4 Rounds:
20 Box Jump-overs
Run 300m
Rest Two Minutes