SUNDAY BEASTWOD 3pm

” Zembiec ”

5 rounds of:

11 Back Squat (85/55)

7 Strict Burpee Pull Up

Run 400 m

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.

Workout in honour of :

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, VA, 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.