Blake

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, 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.

Warm Up 

Dynamic DB warm up

3 x10 reps

1. OH carry

2. Deadlifts

3. Walking pigeon 

4. Rack carry

5. Front squats

6. Dynamic walk

7. OH carry

8. Presses 

9. Farmers carry

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

6 minutes of:

5 DB later lunge + bicep curl + OH press

10 DB alternating overhead press

*2 minute rest period

Game:

6 minutes of:

5 single leg deadlift L/R

5 devils press

*2 minute rest period

Cash out:

5 minutes of:

DB squat clean thrusters

Bonus

???

Warm Up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges 

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

Partner WOD

7x ping ping- of 20 second sprints

7x ping ping- 10 dips

6x ping ping- of 20 second sprints

6x ping ping- of 7 v ups

5x ping ping- of 20 second sprints

5x ping ping- of 7 super rocks

4x ping ping- of 20 second sprints

4x ping ping- of 5 squat jumps

Warm up 

KB warm up #3

3x 10

1. Around the world (both directions)

2. Russian swings

3. Figure 8 (both directions)

4. H2H swings

5. Wallball sub

WOD

3 rounds of:

4 minute run

30 pull ups

30 KBS