Hero WOD:


4 rounds for time:

100ft Plate overhead walking lunges (45/25)

30 Box jumps (24/20″)

20 Wall balls (20/14#)

10 Handstand Push-ups

*30 min cap*

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.”

(From beyondthewhiteboard.com)

PEEK into the WEEK…

Deload Week! Testing 1 rep max Back squat, strict press, and deadlift next week.

Wednesday- tempo back squats

Thursday- strict press

Friday- pull dominant/ rope climb

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