0600 and 1145 @ Pelican Point

Active Stretch

Warmup:
5 HSPUs
10 Wall Ball Push-ups
10 Chest to bar Pull-ups


Hero WOD:

“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

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Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.