Hero Saturday 10/1

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Warm up

800m run

ARE squat complex

2x

Regular elevated 3 x with 3 second hold

Heels elevated 3 x with 3 second hold 

Toes elevated 3 x with 3 second hold Regular elevated 3 x with 3 second hold

Skill

Movement standards

WOD

Justin

For Time:

30-20-10

Body Weight Back Squat

Body Weight Bench Press
Strict Pull-ups