Wednesday, July 4th

METCON:

3rdAnnual “Schmalls”

800m Run

2 ROUNDS:

50 Burpees

40 Pull-Ups

30 Pistols

20 Kettlebell Swings (53/35)

10 Handstand Push-Ups

Then…

800m Run

"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. The "Schmalls" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013.