Workout of the Day for Tuesday May 21, 2013


Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 53/35 pounds
10 Handstand push-ups
Run 800 meters


Enlarge image

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.

To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Comments 5

  1. Another LEGIT WOD!!! Love “double” WOD days and HERO WOD’s… Elevate our game!!! “Game Recognize Game”

  2. This workout was really really really tough-not going to lie, I wanted to stop- but I truly thought of Schmalls and the family he left behind and I couldn’t help but keep going. Thank you Staff Sergeant Justin E. Schmalstieg for your service. Praying for his family! Truly a “hero” WOD!

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