Sunday 10/05/24

Workout

Warm Up

AMRAP 7
20 Buttkickers
10 Air Squats
0:15 – 0:20s Handstand Hold (or Tripod HS Hold)
5 Kips then 5 Kipping or Jumping Pull Ups
10 Light KBS

WOD

‘SCHMALLS’

For Time:
800 meter Run

Then 2 Rounds of:
50 Burpees
40 Pull-Ups
30 Pistols (or 60 Air
Squats)
20 Kettlebell Swings (1.5/1 pood)
10 Handstand Push-Ups (or Tripod/Box Push Ups)

 Then, 800 meter Run

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Background: U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, April 23, 2013 (“130423”).

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