Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
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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.
"To Know A Hero" with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]
2 comments:
31:03 rx'd
50:33 (box pull-up, band-assist 1-legged squat alt., box handstand push-up)
did WOD Tuesday, 23 April 2013 just slow @ posting
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