“Zembiec”
5 Rounds for Time
11 Back Squats (185/135 lb)
7 Burpee Pull-Ups
400 meter Run
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.
![IMG-2182[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/10/IMG-21821-210x300.jpg)
“FAT AMY”
For Time
-50 Air Squats
-10 Burpees
-40 Sit-Ups
-10 Burpees
-30 Lunges (alternating legs)
-10 Burpees
-20 Russian Kettlebell Swings (53lb/35lb)
-10 Burpees
-10 meter Bear Crawls
-10 Burpees
-20 Russian Kettlebell Swings (53lb/35lb)
-10 Burpees
-30 Lunges (alternating legs)
-10 Burpees
-40 Sit-Ups
-10 Burpees
-50 Air Squats
WOD #1
Max Double Unders in a min
WOD #2
6 min time cap
800 m Run
Max Burpees
WOD #3
Fran
21-15-9
Thrusters @ 95/65
Pull Ups
Skill/Strength
Front Squats 5×5 @ 75%
WOD
5 min AMRAP
10 Front Rack Lunges 115/75
10 Wall Balls 30/20
4 min Rest
5 min AMRAP
10 CAL Bike
10 D.B. Snatch 55/35
4 min Rest
5 min AMRAP
10 CAL Row
10 Cleans 135/95
Skill/Strength
Bench 3×10 @70%
WOD
2 RFT
50 Air Squats
40 KBS 53/35
30 HRPU
20 T2B
10 Burpee Box Jump Overs
“343”
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees
This “343” Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
WOD
4 Rounds
1 Tower
20 Cal Bike
400 Meter Run
400 Meter Row
Wednesday WOD-OFF
WOD #1
Max Calorie Assault Bike in 1 min
WOD #2
“Light Grace”
30 Clean and Jerks @ (95/65)
WOD #3
8 min AMRAP
8 Kettle Bell Swings
8 Wall Balls 20/14
8 Hand Release Push-Ups
Skill/Strength
3×10 Front Squat @ 70%
WOD
18-15-12-9-12-15-18
Overhead Squat (95/65)
Sumo Deadlift High Pull (95/65)
Every 3 mins
3 Burpees Over The Bar
WOD
Buy-In
400m Run
4 Rounds
4 Deadlift @ 275/205
8 Wallball Sit Ups 20/14
12 Handstand Push-ups
16 Cal Row
Cash Out
150 Double Unders
