ROD 090710


Tuesday, 07Sept10



This ROD is named after Brendan Marrocco whose vehicle, while stationed in Baghdad, was hit by an EFP (Explosive Fired Projectile). This resulted in the loss of Brendans limb’s & other life threatening injuries.

Five rounds for time of:
100 meter run 
10 DB Squat clean with press
10 Push-ups 
10 V sit-ups

Use heavy weights in this routine for maximum gains in strength. When performing the squat clean, the squat should be deep in the bucket & finish off with an overhead press.


“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”
– Mark Twain


 In Memory of 

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.