FRIDAY HERO WOD 9-30-16

WARM UP

4 min jump rope /work on DU

3X 10 each

Banded goodmornings

medball cleans

step ups

 

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HERO WOD

“CARSE”

21-18-15-12-9-6-3 reps for time of:
95 /65 pound Squat clean
Double-under
185 /135 pound Deadlift
24″/20″ Box jump
Begin each round with a 50 meter Bear crawl. (Crawl in the park)

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

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