***R.E.D. Friday***

“U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.”

“Schmalls”

For time:

800m Run

Then 2 Rounds of:

50 Burpees

40 Pull Ups

30 Pistols

20 KB Swings (70/53)

10 Handstand Push Ups

Then,

800m Run

*40 min time cap

L3: RX

L2: run or 1000m row, assisted pull ups, scaled pistols, (53/35), reduce ROM handstand push ups

L1: 400m run or 500m row, reduce reps, ring rows, air squats, (35/26), push ups