Dedicated to U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, who died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
1:00 Row
1:00 Run (200m)
1:00 Box step up
2 rounds (6:00)
________
3 inch worm
5 hip down push up
3 push up
3 burpee
5 Box jump over + step down
2 rounds
RXConditioning:
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
Intermediate:
3 Rounds For Time
800 meter Row
30 Burpees
30 Box Jumps (24/20 in)
800 meter Run
Baseline:
3 Rounds For Time
500 meter Row
20 Burpees
20 Plate jumps (custom height)
500 meter Run
50 Hollow rock for quality
