Back Squat 5-5-5

50 Double Unders
12 Squat Snatches (75/55)
50 Double Unders
9 Squat Snatches (95/65)
50 Double Unders
6 Squat Snatches (135/95)
50 Double Unders
3 Squat Snatches (155/105)

from Mike:

Every now and then we get it right. A special congratulations to my friend and new USMC officer 2nd Lt. Zach Bowman. We’re all so proud of you and your selfless decision to serve your country as one of the few and the proud. I salute you sir! Semper Fi


Check out this awesome article about Zach from Defense Visual Information Distribution Service!!

Man sheds a fifth of his weight to become Marine Corps Officer

 2nd Lt. Zachary Bowman, a native of Greensburg, Pennsylvania, had what most would consider a successful life. After graduating from Winthrop University, Bowman relocated to Charlotte, North Carolina, where he began a career in real estate. Though his new job was everything he had worked for in college, he was left feeling unfulfilled.

Bowman missed being part of a team. “I had always been on a team sport and part of a team atmosphere, but I didn’t have much of that anymore,” said Bowman.

In 2017 Bowman found what he was looking for inside a CrossFit gym.

“One coach there was a prior service Marine,” said Bowman. “There was a picture of him and all his buddies from the Marine Corps on the wall. I saw it every day when I would come in. That’s when I realized the Marine Corps is something I would like to do.”

Bowman’s mind was set. But, he had an obstacle to overcome — his weight. By Marine Corps standards, Bowman was 35 pounds overweight and scored low on his initial physical fitness test.

Bowman began his training with Major Trey Kennedy with the Officer Selection Station in Charlotte, North Carolina where he applied to become a part of the Platoon Leaders Class program.

“When I first met Cadidate Bowman he was far from meeting the Marine Corps’ standard. His devotion to achieving his goal of becoming an officer in the United States Marine Corps was unwavering. His progress was impressive,” said Kennedy.

“When I decided on the Marine Corps, I weighed 250 pounds.” said Bowman. “But I started working out every day, and by the time I was ready to leave for OCS (Officer Candidate School) I was 213 pounds.”

Bowman lost nearly 40 pounds in less than a year in order to become an officer candidate. On Aug 11, 2018, Zachary Bowman became 2nd Lt. Bowman, an officer in the U.S. Marine Corps. Bowman’s family members traveled from Pennsylvania to Quantico, Virginia to witness the now 197-pound Bowman graduate OCS and commission.

read full article here…