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Workout of the Day – Friday January 10th, 2020 “Marston”

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Hero WOD Today

Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31.

Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

Strength

Front Squat (OTM X1 Waves)

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

% of 1RM

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees
Deadlift should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps

The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh