New Term

Justin E. Schmalstieg

Warmup

400m Run

Then 3 rounds of:

50 Jumping Jacks

5 Pull Ups or Rows

10 Push Ups

15 Squats

Strength

5x5 Shoulder Press or Bech Press

Find a "rep max" of some kind and record it.  

WOD

"Schmalls"
Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 Pistols

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Note:

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.