10 January 2016

Article: U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon

Warm-up
Jumping ...
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

Mobility
Calf S&F (KB)
Psoas S&F (KB)
Side Hip S&F (Ball)
Trap / 1st Rib S&F (Ball)

Technique
3 Rounds:
10 Pistol Squats (5 ea side)
10 Kettlebell Snatch (5 ea side) - 35/25#

Metcon
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