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July 4th happy 4th folks! HERO WOD

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Happy Birthday MUUUUUURICA!!!!

 

Today we celebrate this awesome countries Independence with fireworks, BBQ, sunshine and some good ole training!

 

Lets dedicate this workout to one of our fallen hero’s.

Hero WOD

Daniel

Level 2 (advance)
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps (65lbs women)
800 meter run
95 pound Thruster, 21 reps (65lbs women)
400 meter run
50 Pull-ups

Level 1

scale number of pull ups

scale pull ups with bands

scale pull ups with ring rows

scale load of thrusters

daniel-th.jpg

Enlarge image

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

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