WOD

Metcon
For time:
80 alternating DB snatches 50/35
80 sit-ups
80 lateral burpees over the DB
800m run

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

Metcon
AMRAP 6
10 Push-up
20 Air squat

Metcon
"Jackie"
For time:
1000m Row
50 Thrusters 45/35lbs
30 Pull-ups

Strength
Deadlift and Bench Week 2
5@40%
5@50%
3@60%
3@70%
3@80%
3+@90%

Metcon
EMOM 6 (alternating)
:30 Handstand hold
:30 Hollow hold

Metcon
Partner WOD
3 RFT
25 Weighted box step up 35/20 20"
50 Wall ball
50 Power snatch 75/55lb

Metcon
"Buriak"
AMRAP 20
5 Squat Cleans 155/135lbs
10 Burpee Over Bars
15 Pull-ups
200m Run

AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.

After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.

He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.