Snatch pull – 5 x 5 @ 96%
Back squat – 2 x 5 @ 75%, 4 x 5 @ 80%
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Today’s Hero WOD:
Due to popular demand, starting today, we will run 3 Hero WOD classes each Saturday: 11:45am, 12:30 PM, and 1:15 PM. Please plan accordingly, and to secure your slot please register for one of the 3 WOD heats via our Zen Planner calendar (no need to register for any of the regular-WOD classes). This will help us get you set up and running the WOD as quickly and smoothly as possible.
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20#/14# ball
Box jump, 24″/20″ box
Kettlebell swings, 24kg/16kg
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. “Scottie” Morrison joined the army after one of his friends lost his life in Afghanistan. All told, at least 4 other graduates of his high school died in service to our country.
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Here’s what’s on tap for Sunday’s WOD classes:
A: Clean & jerk – 2 @ 75%, 1 @ 80%x, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80%
B: 5 rounds for time of the following:
12 knees to elbows
12 clapping Push-ups