Saturday 4th May 2013


Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell Swings (16/24)
10 HSPU’s
Run 800 meters

If you need some inspiration for this WOD and have a spare 20mins, watch this video about Schmalls & the people he left behind! Watch it and I doubt I’ll hear you complain about getting this WOD done.

Note: There will be scaling options, so don’t let the look of this epic workout stop you from coming along tomorrow!


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.


  1. Sun 33.43 same scaling

  2. Reggie says:

    that sounds killer, unfortunately I was enjoying the significant benefits of a beer, champagne and red wine hangover

  3. Bec – 34.17 (Pole, ab mat)
    Tassie – 31.40 (pole, ab mat)
    Tony – 31.02 (R/O, pistol/air squat, 20kg, box)
    Glen – 33.27 (O, air squat, 18kg, box)
    Char – 36.25 (red, band, box)
    Rach – 32.30 (R&O, air squat, box)
    Ads – 31.25 (row, ring, ab mat)
    Cindy – 34.10 (blue, orange, air squat, box)
    Paul – 35.55 (O, s/up for HSPU)
    Vishal – 34.58 (red, air squat, 20, box)
    Nath – 34.45 (R&O, air squat, 20, box)
    Mac – 36.05 (box, 16kg, box)
    Candice – 36.15 (B&R, band, box)
    Mel – 36.50 (red, air squat, box)
    Bec J – 29.30 (R&O, air squat, 8kg, box)
    Bianca – 29.00 (R&Y, band, 14kg, mat)
    Mel W – 32.19 (R&O, air squat, 12, box)
    Ramon – 34.13 (R&O, air squat, 18, box)
    Claudia – 33.02 (R&O, air squat, 12kg, ab mat)
    Paul M – 33.25 (O&Y, band, ab mat)
    Kate McC – 37.44 (blue, band, 14, box)
    Leigh – 37.21 (pole, box)
    Anna – 34.21 (blue & red, air squats, 8kg, box)
    Nick 36.40 (row, rings, ab mat)
    Abbey – 32.44 (O, pole, ab mat)
    Katie Lang – 38.44 (B&R, air squats, 12, box)
    Paul G – 34.18 (R&O, box, 20kg, box)

    Awesome stuff guys!

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