L-Sit Hold 5x max hold
Rest 2 mins between sets.
In teams of two, complete the following:
AMRAP IN 15 minutes:
Front rack barbell hold, 95/65lbs
3 medball slams, 50/40lbs
9 air squats
Post times and rounds to beyond the whiteboard.
Barbell must be held in front rack position by athlete A for athlete B to work and vice versa
Deadlift, 1-1-1-1-1, (work up to WOD weight)
The weight should be heavy enough to be the WOD’s “governor” without compromising technique.
Complete as many rounds as possible in 20 mins of:
1 Deadlift, 405/285 lbs
15 Bar Facing Burpees
Post rounds to beyond the whiteboard.
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.****