Warm Up:
AMRAP5
5 Push Up to Downdog
10 Strait Leg Sit Ups
:15 Plank Hold (top of the push up)
20 Lateral Hops over Barbell
Skill:
Deadlift
Adding another 10# for the final phase! For a total of #20. Take 90% of that number and complete
5@65%
5@75%
5+@85%
Hero WOD:
“Marston”
AMRAP20
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpee
*Think 70% of 1RM
Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.