Saturday 11.20.10

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.

"Blake"
Four rounds for time of:
- 100 foot Overhead Walking lunge (45/25 bumper plate)
- 30 Box jump (24"/20")
- 20 Wallball shots (Heaviest ball possible to a 10' target)
- 10 Handstand push-ups

This is a hero WOD so do it justice!  On the lunges make sure your trailing knee touches the ground.  On the box jumps choose the highest box you can get to and make sure to fully open the hip at the top.  Go to the 10' target on the wall ball shots, even if you have to scale down the size ball you normally use to get it there.  For the HSPU's, use a target like an Abmat (or a few Abmats if necessary) to ensure consistent range of motion.  Always be looking to gradually increase that range of motion.

For those following the Handstand Push Up Challenge, (Dat #5) the reps in this WOD will more than suffice!  If you missed one of the strength days and want to make it up, you can do that as well!

Post times to the comments section!  bc