For Veterans Day we honor Major Douglas Alexander Zembiec, also known as the “Lion of Fallujah”, by doing a workout created in his name. Please go hard in honor of this great man.
Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
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.
*Courtesy of CrossFit.com
** Original posting can be found here
Weightlifting:
Clean 1st pull + Clean+Jerk
6x2+1+1
100 Abmat Situps for Time
Hip Extensions
3x15 (Slow and Controlled)
Recent Comments