WOD / Tuesday, October 23

2:00 Couch Stretch/side

Hero Workout


AMRAP in 20:00 of:
1 Deadlift, 405lbs/265lbs
10 Toes-to-Bar
15 Bar-facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.


1. Deadlift: 7-5-3-1 reps; start @ 275lbs/185lbs and build each set 
2. “Marston”
3. Aerobic 
4 sets of: 
300m Run 
75 Double-unders 
Rest 1:15
4. Gymnastics 
10-8-6-4-2 reps of: 
Deficit HSPU on parallettes. Perform a 1:00 light Ski between rounds.

Rocco Di Jerlando