WOD – May 3, 2013

Please check out the video below about the Marine that we are honoring by doing this wod!

Work Out of the Day


800m run
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 53/35lbs
10 Handstand push-ups
800m run

Post time to beyond the whiteboard.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Metcon Workout

5 rounds for time:

100m run

15 wallballs, 20/14lbs

100m run

15 burpees

100m run

15 kb swings, 53/35lbs

Post time to beyond the whiteboard.

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