“Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a gracefull master”
Strength
E2M8M (4 sets)
5 back squats @ Monday’s weight (10-20lb above max 20RM)
METCON
For time:
50/35 cals bike
50 wall balls 20/14
200 double unders
Health
Wall balls 14/10
200 single unders
Pyro weightlifting W4D2
5 sets
5 hang squat clean + 1 jerk
Clean high pulls @80% of 1RM
3-3-3-3
Back squats
5-5-5-5-5
Note: All sets above 50% of 1RM
Accessory work
Shoulders of steel
Barbell shoulder press 5×5
Conditioning
21-15-9
Barbell thrusters
Ring rows
Weightlifting
Split jerk press 3×5
Gymnastics
10 L-pull ups
Core
30 GHD situps
30 hip extensions
“MARSTON”
20min AMRAP
1 deadlift 403/285
10 toes to bar
15 bar facing burpees
Health
Deadlifts at 225/155
Knee raises
15 bar facing burpees
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
Team BURN
Teams of 3
30min AMRAP
Switch every 3min
Cals bike
Cals row
Single dumbbell box step ups 24/20 50/35
Score is total cals for the bike and row plus step ups combined
Accessory work
Shoulders of steel
Handstand hold 1min
Conditioning
Tabata push ups
Weightlifting
Hip snatch 5×5
Gymnastics
Front planche hold 1min
Core
Plank hold 2min
Side plank 1min each
