Tuesday 4-15-14

 In WODs

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Warm Up

3 Rounds:
250m Row
10 Good Mornings
15 Squat Therapy

Hip Mobility


Bench Press


A. 2 min. Ab mat Sit ups – Benchmark

B. “Justin”
30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups


Travel WOD

10 rounds
2 minutes jumping jack
1 minute rest
total jumps….
Recent Posts

Leave a Comment