“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, 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.
Endemic Strength:
Back squat
70%x3, 80%x3, 90%x3+
Accessory work
3×8-10 weighted split squats, each leg
super set with 5-8 partner assisted or GHD hamstring curls
finish with 3 sets:
1-1:30 minute banded plank
lateral hip circle walk 90′ down, 90′ back nice and slow
