See you guys at 9:30 a.m.!
“ZEMBIEC”
5 rounds for time:
11 Back Squats @ 185 lbs / 128 lbs
7 Strict Burpee Pull ups
400 Meter Run
(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.)
U.S. Marine Corps Maj. 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.
First posted May 9, 2014
CrossFit Havoc 