Forged Friday

WOD:

Zembiec

5 rounds for time of:

11 Back Squats, 185/125 lbs

7 Strict Burpee Pull-ups

Run, 400 m

During each burpee pull-up, perform a strict push-up, jump to a bar that is ideally 12 in above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.