S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Freedom WOD Classes

Warm Up: 6 mins
10 PVC Pass Throughs
15 Band Lat Press Downs
10 Kip Swings
5 Kip Pull Ups
15 Air Squats
1:00 Hip & Ankle Opener

Mobility: 8 Mins
2:00 / Side Roll Out Lats (LAX Ball or Foam Roller)

Home WOD: 28 Min Cap
“Jason”
For time:
100 Squats
5 Muscle-ups or 10 Pull Ups OR 5/Side DB Renegade Rows
75 Squats
10 Muscle-ups or 20 Pull Ups OR 10/Side DB Renegade Rows
50 Squats
15 Muscle-ups or 30 Pull Ups OR 15/Side DB Renegade Rows
25 Squats
20 Muscle-ups or 40 Pull Ups OR 20/Side DB Renegade Rows

Metcon:  28 Min Cap
“Jason”
For time:
100 Squats
5 Muscle-ups or 10 Pull Ups
75 Squats
10 Muscle-ups or 20 Pull Ups
50 Squats
15 Muscle-ups or 30 Pull Ups
25 Squats
20 Muscle-ups or 40 Pull Ups

Sit Ups For Pups!