Special Warfare Operator 1st Class William Blake Marston

 

Hero WOD

“Marston”

20 minute AMRAP:
1 Deadlift (315/205#)
10 Toes to Bar
15 Lateral Barbell Burpees

* Post rounds and reps completed to the whiteboard. Compare to 01.24.18.

 

MOVE 45

In 24 Minutes Complete…

4 Rounds:
30 Mountain Climbers
30 Second Superman Hold
20 Squat Jacks
30 Second Hollow Hold

Directly into…

AMRAP in Remaining:
20 Cossack Squats
10 Lying Side Crunches to Hip Raise (10 each side)
10 Spiderman Plank Jumps
70 Single Unders (45 Double Unders)

 

After Party

1. Front Squat
On the Minute x 9:
1 Front Squat (see percentages below)

Sets @ 78-81-84-81-84-87-84-87-90%
* Percentages Based on 1RM Front Squat