"Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Appreciate your friends and family. Be a leader and not a follower. Be valorous on the field of battle. And take responsibility for your actions." CrossFit Hero WOD - "Zembiec" 5 rounds for time of: 11 Back Squats -185# M/125# W 7 Strict Burpee Pullups 400m Run
During each burpee pullup perform a strict pushup, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pullup.
U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.
Strength Focus Warm Up- 5 sets x 6 reps weighted Good Mornings. Work up to 75% body weight.
Box Squat 80% 1RM 12 sets x 2 reps