WARM UP:

3mins

5 Sternum to bar strict pull ups

10 Hand release push ups

15 Pause overhead squats

MOBILITY:

Pistol of doom

Peanut crunch

WOD:

Four rounds for time of as individual or pairs:

30m Walking lunge with 20/10kg plate held overhead
30 Box jump 24/20″
20 Wallball shots 10/6kg
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.