PLEASE Watch: *WODIFY How to>

Warm-up (No Measure)


Wall Sit w/ Med Ball 1 Min

Wall Squats w/MB x5

Wall Ball x10

10x Jumping Lunges

5x Box Jumps

HSPU work 2 min

Elevated Lizard pose

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here


Glute & calves Smash w/ Lacrosse Ball

Elevated Pigeon Hold

Wall Shoulder Stretches


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