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WOD - Friday, 7/13/2018

Hero WOD "Daniel"

Congrats to our man, Ike Massre and his family on the birth of their daughter, Iris!!! Hugs and kisses to everyone!!


7 Pull ups
100m Run
7 Thrusters (empty bar)

A. Strength: Thruster (8:00)
Build to a heavy triple, from the ground.

B. Conditioning

For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

Time Cap: 24:00

Extra Credit: Planks (9 minutes)
5 x
1 min on / 1 min off.
Add weight if able

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. 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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