Happy 239th Birthday to the United States Marine Corps.
REMINDER: Normal Hours on Veteran’s Day
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Complete the following workload based off your current 1RM Back Squat.
5 x 45%
5 x 55%
3 x 65%
4×3 x 85%
Post loads to comments.
“Bodyweight Sprint”
Complete 5 rounds for time
12 x Toes-2-Bar
15 x Dynamic Push-ups
Run 200m
Post times to comments.
Skill Development
Mobilize and Recover in preparation for tomorrow’s Hero WOD.
Happy 329th USMC and Chesty Puller wherever you are
“Back Squat” : 170# x 3 x 4
“Body Weight Sprint” : 17:35