Warm up: GW#3 WOD:


  • Run 800m

Then--- 2 Rounds

  • 50 Burpees
  • 40 Pull-ups
  • 30 One Legged Squats *Scale one legged box Squat/Step up to 20inch box
  • 20 KB Swings 55/35
  • 10 HSPU *Scale HR Push ups/ Pike Push Ups


  • Run 800m





U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.