Wednesday

Warm-Up:

20 seconds, Seated Straddle Stretch
50 reps, Double Unders
20 steps, Walking Lunge
15 reps, Box “Down and Bound” over parallette or bar
Up to 15 reps, Push Press and Walk (115/75#)
Streamline Stretch
30 reps, Double Unders
Shoulder Mobility work with band/ball
Practice Overhead Walking Lunge

WOD:

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45/35lb plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups

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.