BENCH PRESS & "WAR FRANK"

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Row 1000m

2. Strength

• Bench Press, 3-3-3-3-3 reps

3. Work Capacity - "WAR FRANK" - 3 rounds for time:

• Muscle Ups, 25 reps
• Squats, 100 reps
• GHD Situps, 35 reps