Sunday, October 14th Crossfit Workout of the Day
Warm Up
2 rounds
10/8 calorie ski or bike
10 push ups
5 scap pull ups
5/5 box pistol squats
:30 handstand hold
Hero WOD
“Schmalls”
For time
800m run
Then, 2 rounds of
50 burpees
40 pull ups
30 pistols
20 KBS (53/35)
10 handstand push ups
Then, 800m run
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.
The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013.
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