WOD: Monday 1/2/17

Warm-up:

- Foam roll

- 30s (per leg) Quad Stretch against wall

- Accummulate 30s Squat Therapy

- 10 x Good morning w/bar

- Row 500m

- 30 x Ait Squats

- 100 Singles

Strength/Skill:

- Tempo Squats (3 down/1 hold/2 up): 4x2 @70%

Metcon: Hero WOD - "Schmalls"

(There will be a scaled version so no excuses! Start 2017 off right!)

800m Run

Then 2 Rounds

50 x Burpees

40 x Pull-ups

30 x Pistols

20 x KB Swings (53//35)

10 x HSPU

Then,

800m Run

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.

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