WOD

“Marston”

METCON

AMRAP 20
1 Deadlift
10 Toes to Bar
15 Burpees

Weight: 315/205

MASTERS

AMRAP 20
1 Deadlift
10 Knee Ups
15 Burpees

Weight: 225/155

MOVE

AMRAP 20
1 Deadlift
10 V-Ups
10 In + Outs

Weight: 155/105

WOD GUIDANCE & GOALS
For today’s Hero WOD, choose a deadlift weight that you could rep out for 5 reps (more like an 8.5/10 effort), rather than an all out effort for 1 rep. As you fatigue, you’ll still be able to hold your spine in a neutral and safe position, as you ease the barbell off the floor. Challenge yourself to do the toes to bar unbroken, or in as few sets as possible, throughout the 20 minute period. And then set a pace on the burpees (:60-:90) that you can maintain throughout the workout. Target 6-8 rounds.

Marston
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

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