Monday 3, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Pull up program Day 1

Strength:

5x
2 minutes max rep hang cleans 80/60kg
1 minute - 50 double unders

Metcon:

Marston

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
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.