Warm up
Thorough stretch and then 2x through:
5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups
400m run
Hero WOD
"Smykowski"
For time:
Run 6k
60 Burpee pull-ups
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.
Final Thought
I got sucked into a 5k (Ask Andrew). I'm not in racing shape at all, but the race ends 1k from the gym, so..... this one looks perfect and a great way to honor this fallen hero. I'll see if I can talk anyone else into it at the start.
It went well. The 5k wasn't great, but it was as good as I could have hoped. I finished the 5k, gave them my number, and headed off for the last kilometer (much slower) and the burpee pull ups. Close to 40 min total.
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