Friday 12-6-13

 In WODs

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Pre-WOD MOB

Row >/= 5 minutes
Cross frictional roll (front to back not up and down w/lax ball starting under elbow working way down to mid/ low back (5 minutes per side))

http://youtu.be/EDDV_rkrDIM

 

Warm Up

2 Rounds:
30 seconds Band running
30 seconds Alternating Pistols
30 seconds Band running
30 seconds Double Unders
30 seconds Band running
30 seconds Broad Jumps

 

Skills

C2B Pull Ups
Running

 

WOD

“Willy”

Three rounds for time of:
Run 800 meters
225/155 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 70/53

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Travel WOD

3 Rounds:

Run 800m 

50 Squats

Run 200m

11 Pulls

Run 400m

12 Broad Jumps

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