MetCon WOD/ Strength & Power WOD 10.08.11



(In Honor of U.S. Army Staff Sergeant Marc Small)

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps (24/20)
Run 800 meters

(Scaled Versions)

3 Rounds:
Row 500 M
25 Burpees
25 Box Jumps
Run 400 M

3 Rounds:
Row 250 M
15 Burpees
15 Box Jumps
Run 250 M

Strength & Power:

Form & Technique Work on Overhead Lifts
As many rounds as possible in 12 minutes:

5 Reps Locked Overhead (anyway possible) (185/115)
10 Push Ups
10 Jump Touches – 24″

*For jump touches, set a mark 24″ above your highest reach. Mark that point and count a rep every time you touch the mark.

Courtesy of CrossFit Football



Posted in Arlington Heights WOD, Axis WOD, WOD.