For Zimmerman

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. 

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips

Announcements/MOB:

  • Get a FREE month when your friend joins!
  • Stretch: Hamstring

Lift:

Shoulder Press
70%x3
80%x3
90%x3x3

Skills & Technique: (Click below for links to more info)

Wod:

Zimmerman
 
11 Chest-to-Bar Pull-ups
2 Deadlifts 315/220 lbs
10 Handstand Push-ups
 
25 Minute AMRAP