Ryan Wolf – CrossFit
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Metcon
Zembiec (Time)
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Post-WOD Recovery
Quad smash (barbell) (2 min each side)
Lat smash (barbell) (2 min each side)