Happy 241st Birthday to the United States Marine Corps

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
Accumulate 3 mins Each Leg Every Day
High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM

Strength:
“A5 Week” 10 Min Cap
3 Sets of Max Effort Unbroken Strict Pull Ups

Metcon:
“J.J.”
30 Minute Cap
1  Squat Clean 185/130 (70% of 1Rm if you can’t do RX)
10 Parallette Handstand Push Ups (Scale to normal HSPU or box HSPU)
2 Squat Clean 185/130
9 Parallette Handstand Push Ups
3 Squat Clean 185/130
8 Parallette Handstand Push Ups
4 Squat Clean 185/130
7 Parallette Handstand Push Ups
5 Squat Clean 185/130
6 Parallette Handstand Push Ups
6 Squat Clean 185/130
5 Parallette Handstand Push Ups
7 Squat Clean 185/130
4 Parallette Handstand Push Ups
8 Squat Clean 185/130
3 Parallette Handstand Push Ups
9 Squat Clean 185/130
2 Parallette Handstand Push Ups
10 Squat Clean 185/130
1 Parallette Handstand Push Ups

Elite Competition Class

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1

3.  Back Squat
60%/3
70%/3
75%/3
(80%3)3

4.  Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)