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Saturday 081719

17
Aug

Saturday 081719

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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πŸ‡ΊπŸ‡Έ A HERO’S STORY

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

πŸŽ– HERO WOD

Zembiec (Time)

5 Rounds of:

11 Back Squats (185/135)*

7 Burpee Pull-Ups (Strict)

400m Run

* Take barbell from the floor.

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.