Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 v ups
10 good mornings
10 squats
WOD:
"Small"
Run 1000 meters
50 burpees
50 box jumps (24 inch)
Row 800 meters
3 rounds for time.
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania,
assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in
Fort Bragg, North Carolina, died on February 12, 2009, from wounds
sustained when insurgents attacked his unit with a rocket-propelled
grenade launcher and small arms fire in Faramuz, Afghanistan. He is
survived by his father and stepmother, Murray and Karen, mother and
stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Comments