Wednesday – 112614

Jason gets his first muscle-up.  Hard to believe it was his first!

2K row

Alternate your pace every 500 meters. Start with your 5k pace and switch to your 2k pace afterwards. So your pace should go from slow to fast every 500 meters.

Workout of the Day
3 rounds for time of:
5 reps Front squat, 165 pounds
18 Pull-ups
5 reps Deadlift, 225 pounds
18 Toes-to-bar
5 reps Push jerk, 165 pounds
18 Hand-release push-ups

Post your scores to the Whiteboard.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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