081014

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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.

Warm Up:

  • High Knees x2
  • Butt Kicks x2
  • Carioca x2
  • Side Shuffle x2
  • Burpee Broad Jumps x2
  • Shoulder Mob
  • 10 Strict Pull Ups
  • 10 Strict Press
  • 15 KBS
  • 20 Air Squats

WOD:

"Schmalls"

Run 800 meters

Then two rounds of:

  • 50 Burpees
  • 40 Pull-ups
  • 30 One-legged squats
  • 20 Kettlebell swings, 1.5 pood
  • 10 Handstand push-ups

Then,
Run 800 meters

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com