Hero WOD “Schmalls” – Southie Parade Day!


Parade Day!

1 Minute Each Station No Rest
-Russian Swings
-Up and Over the KB Push Ups
-Goblet Lunges
-SA Bent Over Rows*

*30s Each Side

Shoulder Rolling

2 Rounds
30s Work:10s Rest & Rotate
-Scap Push-ups
-Alternating High Plank Shoulder Taps
-Banded Pull-aparts
-Banded Bent-Over Row


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.

Hero WOD “Schmalls”
(35 Minute Cap)
Run 800 meters

Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand push-ups

Run 800 meters

Level 3- 40-30-30-20-10
Level 2- 30-20-20-20- 5
Level1- 400m Runs, 20-15-10-10-10