11.11.17 Partner WOD

Capstone CrossFit – CrossFit

Partner “Schmalls”

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Competitor’s Metcon

COMP: Metcon (Time)

800m Relay Run

Then two rounds of:

75 Burpees Burpees

60 Pull-ups

45 One-legged squats

30 Kettlebell swings 53/35

15 Handstand push-ups

Then,

800m Relay Run
1 Partner works at a time. Split reps as desired.

Relay run is in 200m increments.

Performance Metcon

PERF: Metcon (Time)

800m Relay Run

Then two rounds of:

75 Burpees Burpees

60 Pull-up variation

45 Goblet Squats 53/35

30 Kettlebell swings 53/35

15 Single Arm KB Push Press 53/35

Then,

800m Relay Run
1 Partner works at a time. Split reps as desired.

Relay run is in 200m increments.

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