110517

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Quad Stretch
  • D/F Mobility
  • Air Squats x 10
  • Shoulder Mobility
  • Strict Pull-Ups x 5
  • Archer push-ups x 10
  • Windshield wipers x 10

WOD:

"Zembiec"

5 Rounds for Time

  • 11 Back Squats (185/135 lbs)
  • 7 Burpee Pull-Ups (Strict)
  • 400 meter Run

TODAY'S MINDSET

Slow and steady. When scaling the back squats, you should be around 50-60%. If it's raining...be wet, or row!

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