Monday 04.29.13
Hero WOD
Run 800 meters
Then 2 rounds of:
50 Burpees
40 Crossfit Sit-ups
30 One-legged squats
20 Kettlebell swings, 15 lbs
10 Handstand push-ups (modify as necessary)
Then,
Run 800 meters
Private security contractors Middle East
In honor of U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, who was a bomb-disposal technician who had previously served three tours of duty in Iraq., died on Dec. 15, 2010 in Helmand province, Afghanistan while he was clearing a path through a minefield so Marines could get back to base and avoid an anticipated ambush. Justin's widow is a Crossfit coach and the two of them would regularly do Hero WODs together. Let's do this brutal Hero WOD in his honor.
90 DAY CHALLENGE II: DAY 22 Vi-shake no caffeine no soda
no food after 8:00pm
In honor of U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, who was a bomb-disposal technician who had previously served three tours of duty in Iraq., died on Dec. 15, 2010 in Helmand province, Afghanistan while he was clearing a path through a minefield so Marines could get back to base and avoid an anticipated ambush. Justin's widow is a Crossfit coach and the two of them would regularly do Hero WODs together. Let's do this brutal Hero WOD in his honor.
90 DAY CHALLENGE II: DAY 22 Vi-shake no caffeine no soda
no food after 8:00pm
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