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2017 CrossFit Judges course is now open! Click HERE

 

Skill:

Tripod Hold

2 x 1:00*

Headstand Hold

2 x 1:00*

Handstand Hold

2 x 30 seconds*

Backward roll to Candlestick

10 reps

Candlestick to Tuck up Handstand

10 reps

 

*30 seconds of Seated Shoulder Flexion and 30 seconds of rest between sets

 

Conditioning:

Hero WOD

“Marston”

Complete as many rounds and reps as possible in 20 minutes of:

1 Deadlift (405/285)

10 Toes-2-Bar

15 Bar-Facing-Burpees

 

For Score

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

 

Flexibility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

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