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.
RX
1. Mobility
Half Front Split, 2min./side
Butterfly, 4min.
2. Warm-up
5min. AMRAP
10 Light KB Swings
10 Sit-ups
10 Empty Bar Push Press
3. MetCon
"Blake"
4 RFT
100ft Overhead Walking Lunge, 45/25lb plate
30 Box Jumps, 24/20"
20 Wallballs, 20/14lbs
10 Handstand Push-ups
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Snatch 5×3 @80%+
Drop and reset each rep.
B. Back Squat 4×4 @80%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, ring dips, toes to bar.
SCALED
1. Mobility
Half Front Split, 2min./side
Butterfly, 4min.
2. Warm-up
5min. AMRAP
10 Light KB Swings
10 Sit-ups
10 Empty Bar Push Press
3. MetCon
4 RFT
100ft Overhead Walking Lunge, 35/15lb plate
30 Box Jumps, 20/16"
20 Wallballs, 14/10lbs
10 DB/KB Push Press, AHAP
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Power Snatch + Overhead Squat 5×3
Drop and reset each rep.
B. Back Squat 4×4
-OR-
Spend 20min. working on a weakness
Examples: single-unders, kipping, negative pull-ups.
COMPETITORS
Active Rest Day
1. Specific Mobility Session
Spend 15-20 minutes moving through areas that are generally tight or bothering you.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes.
3. 40+ Minute ROMWOD
https://romwod.com/
