05.13.18

Warmup
6 min AMRAP
1 Burpee
5 Air Squats
High Knees Down/Butt Kicks Back 50′
2 Burpees
10 Air Squats
Bear Crawl Down/Back 50′
3 Burpees
15 Air Squats
Broad Jump Down/Back 50′

Mobility
Instructors Choice x 6 min

Skill
Review all movements in the Metcon

Metcon
“Marston”

20 min AMRAP

Performance
1 Deadlift 405/285
10 Toes-to-Bar
15 Bar Facing Burpees

Lifestyle
1 Deadlift 355/245
10 Knees to Elbow
15 Lateral Bar Burpees

Fitness
1 Deadlift 255/185
10 Hanging Knee Raises
10 Burpees

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Special Warfare Operator 1st Class William Blake Marston, 31, of Concord NH, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team, and served in the Navy for six years. Marston completed SEAL Training in 2009.