WOD

Metcon - Partner WOD
10 RFT
10 T2B
10 DB snatch 50/35lb
10 Calorie row
*partners alternate full rounds

Post workout - Strength
3x
:20 Dip top hold
:10 Dip bottom hold
rest 2 min

Strength
Wendler Back squat/Press Week 2
5@40%
5@50%
3@60%
3@70%
3@80%
3+@90% - goal 8

Metcon
AMRAP 5
5 Pull-up
10 Push-up
15 Air squat

Strength/Skill
For quality:
20 Low ring MU transitions
rest as needed

Metcon
AMRAP 15
200m run
3 rope climbs 15'
40 double-unders

Strength
Wendler Deadlift/Bench Press Week 2
5@40%
5@50%
3@60%
3@70%
3@80%
3+@90% - goal 8

Metcon
EMOM 6
15 Abmat sit-up
:30 HS hold

Strength
Every 1:30 x 7
1 Hang power snatch
1 Power snatch
*ascending

Metcon
For time
10 Wall ball 20/14lb 10/9'
10 Power snatch 75/55
20 Wall ball 20/14lb 10/9'
10 Power snatch 95/65
30 Wall ball 20/14lb 10/9'
10 Power snatch 115/75
40 Wall ball 20/14lb 10/9'
10 Power snatch 135/95

Strength/Skill
"Paul Pena"
7 rounds, each round for time, of:
100m Run
19 Kettlebell Swings 70/53 lbs
10 Burpee Box Jumps 24/20"

Rest 3 mins between each round.

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.