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
Post time to comments.
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.
This one was for Captain Frank. Definitely was not going to quit on you, did not care how long I took.
God Bless Capt Frank and his family. SEMPER FI
Shower exposed ring burns that I didn't know I had. Glad that one is over.
Had to do jumping muscle-ups. Thanks to Maj J for the help on the last round of GHDs.
Jumping muscle-ups
GHDs off of stacked 7 ton tires ala Al Asad style
Air Squats Rx'd
This one was BRUTAL! Between doing it alone, not being able to feel my hands, a half a roll of tape, more chalk that I have ever used before and getting dizzy on the GHDs, I was not going to let Capt. Frank down! Semper Fi!
0700 PFT 293
1145 War Frank 41:52
I will sleep well tonight.