Helen

Warmup

400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Push ups

Then 3 rounds of:
10 light DB swings
10 sit ups
10 Back ext. or Good mornings

Strength

Find your 1rm for as many of the big lifts as possible:

Squat, DL, Press, Bench

WOD

Helen: 

3 rounds for time: 

400m run

21 BD Swing @55#

12 Pull Ups

Note: 

New Term!

Warmup

400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Push ups

Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings

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

Strength

Find your 1rm for as many of the big lifts as possible:

Squat, DL, Press, Bench

Note:

Justin E. Schmalstieg

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.

Results!