Tuesday 160712

Mark Smykowski

Mark Smykowski

U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.

Beach WOD and Summer BBQ at Pineview – July 16th. There is a sign up sheet on the Community Board, please put your name down and the number of people your bringing with you so we can plan for food. Also, if you have paddle boards, boat, watercraft, shade, chairs, etc… and are willing to share put it down on the sign up sheet. We will be providing the meat if everyone can bring a side dish to share that would be GREAT!!!! We had a great time last year and we expect to have an even better time this year!!! 

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Smykowski”

For time:
Run 6k
60 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.
***SCALE as NEEDED instead of WOD picking…..run 5k, 2 miles, 1 mile, etc…. :-)

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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