U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon
WARM-UP:
21-15-9 Reps of
Air Squat, Push-ups, Step-ups
Dynamic Stretch
STRENGTH:
Reverse Hyper / Bar Dips
(10+10)3
Weighted Dips if you have them.
WOD: Hero WOD “BLAKE”
For Time:
4 Rounds
100ft Walking lunge with plate held overhead 45/25
30 Box Jump 24/20
20 Wallball 20/14
10 HSPU
Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
The “Blake” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, November 13, 2010 (“101113”).
ICING:
KOT – Reverse Step-ups 20 Reps each Leg
Mobility – Shoulders – Iron Scap