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FRIDAY CrossFit WOD – 11.11.16

10
Nov

FRIDAY CrossFit WOD – 11.11.16

WARM UP
Power Clean Progression
Bar

WOD
HERO WOD
T.U.P
15-12-9-6-3
Power Clean 135/95#
Pull Up
Front Squat 135/95#
Pull Up
*Scale weight as needed

CORE STRENGTH
4 Rounds
:30 Sec Plank
20 Russian Twists (AHAP)
100 M Sprint

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families

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