Four rounds for time of:
100 foot Walking lunge with 45lb plate (or sandbag) held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups or 20 regular pushups
*if no wall ball then do burpees
Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24″ box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24″ box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24″ box, 16lb ball).
Post time to comments.
then rest 3 hours or more and…
Jog 3 miles or 20 minutes plus on rower or Airdyne bike.
Workout named in honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.