HERO WOD Saturday September 8th

See you guys at 9:30 a.m.!


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

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