• Marston

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Skill work / warm-up

    Warm-up (No Measure)

    10 Min DU Practice

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 20:

    1 Deadlift (315/205)

    10 Toes to Bar

    15 Barbell Facing Burpees

    Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


    Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

    The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.