FRI WOD Recording: Here

NEWS

WOD

“Bert”

METCON

With a Partner
50 Burpees
100 Push Ups
150 Walking Lunges
200 Squats
150 Walking Lunges
100 Push Ups
50 Burpees
Run 400 Meter After Every Movement

MASTERS

With a Partner
35 Burpees
70 Push Ups
105 Walking Lunges
140 Squats
105 Walking Lunges
70 Push Ups
35 Burpees
Run 300 Meter After Every Movement

MOVE

With a Partner
25 Burpees
50 Push Ups
75 Walking Lunges
100 Squats
75 Walking Lunges
50 Push Ups
25 Burpees
Run 200 Meter After Every Movement

WOD GUIDANCE & GOALS
With your partner, divide reps anyway anyhow! For the burpees and push ups, do smaller sets (5-10), and for the squats and lunges do bigger sets (10-20). After every movement you and your partner will both run the designated amount of meters at the same time. Target 40 minutes.

BERT
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

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HOME WOD

25 Burpees
50 Push Ups
75 Walking Lunges
100 Squats
75 Walking Lunges
50 Push Ups
25 Burpees
Run 400 Meter After Every Movement

ENDURANCE

Rest