– BIKE INTERVALS WARM-UP WOD –
2 Rounds for Time/ 40 Sec rest between rounds
21-15-9 calories F
18-12-7 calories M
*12 min cap
– WORKOUT OF THE DAY –
Herowod:
“Marston”
AMRAP in 20 minutes
1 Deadlift (HEAVY!*)
10 Toes-to-Bar
15 Bar Facing Burpees
Fitness: 105/155
Performance (RX*): 285/405
About the Workout:
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
A GoFundMe fundraiser was created in William’s name with proceeds going to The 31Heroes Project @31heroes to help families of fallen soldiers (see also: “31 Heroes” WOD).
Leave A Comment