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.

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.

MONDAY

Zembeic

5 Rounds for Time
11 Back Squats (185# | 133#)
7 Burpee Pull-Ups (Strict)
400 meter Run

TUESDAY

Push Press
4x2

3 Rounds for time:
25 GHD sit-ups
25 Hip Extensions (BB GMs)
50 Double Unders

WEDNESDAY

Deck of Death!

Draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete.
Card values = reps
(face cards = 10, Aces = 11).
Suit = exercise.

Hearts = Push Ups
Diamonds = V Ups
Clubs = Wall Balls
Spades = Toes to Bar
Jokers = 200m Run Burden Run (Plate)

Work your way through the entire deck, for time. Go as fast as you can (with good form!).

THURSDAY

Hang Power Snatches
1RM

FOR TIME:

400m Run, Then…..
10 Rds
- 8 KB Snatches
- 10 Dbl Lateral Hops
then….. 400m Run

FRIDAY

FOR TIME:

30-20-10
- Burpees
- Lunges

compare to 10/22/16

SATURDAY

HOLIDAY WOD!

SUNDAY

HOLIDAY WOD!

Days of Gymnastics

1 Rope Climb
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups
10 Pistols
11 HSPU
12 Muscle Ups