HERO WOD

CROSSFIT TRENCHES – CrossFit

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Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
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.


DEATH STAR

CROSSFIT TRENCHES – CrossFit

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Metcon (Time)

PARTNER WOD – IN TEAMS OF 2

For time:

10 T2B

20 HSPU

30 C&J 115/85

40 Box Jump Overs 24/20

50 Back Squats 115/85 – no rack

60 Push-ups

70 Weighted Sit-ups 15/10

80 Jumping Lunges

90 Air Squats

100 Bar Hops

2 Laps around the building – Weighted Run (ea athlete runs 217 carrying a Med-ball 20/14, however BOTH run at the same time)

*Divide reps as desired, one athlete works at a time, except on the run*