Hero WODsFor time
Zembiec
The workout
5 rounds for time of:
11 back squats
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
♀ 125 lb (57 kg) barbell
♂ 185 lb (84 kg) barbell
About Zembiec
U.S. Marine Corps Maj. 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.
Read the full tribute on crossfit.comSource: crossfit.com
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