1) WARM-UP:

Coach’s choice

2) METCON: Hero WOD “Blake”

Individual or Partner

4 RFT:

100’ x OH Walking Lunge @45/35 plate (Rx+ 70/50 DB partner only, scaled 35/25 or less)

30 x Box Jumps @24/20” (Rx+ 30/24” partner only, scaled Step-ups)

20 x Wall Balls @20/14 (Rx+ 30/20 partner only, scaled 14/10)

10 x HSPU (Rx+ Deficit @4/2” partner only, scaled modified or DB Strict Press)

*split reps as needed with partner version

3) STRENGTH: 10 min time frame to complete

Back Extensions 4 x 10

DB Curls 4 x 12

V-ups 4 x 14

Story behind the workout (#neverforget): U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, 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.