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Wednesday Sept 1st HERO WOD TRIBUTE

To honor and remember the 13 service men and woman who lost their lives in Thursday's attack at the airport in Kabul, we will be completing a hero WOD dedicated to them. The attack marked one of the deadliest days for American forces in the past decade of the

20 year war in Afghanistan. They are heroes who made the ultimate sacrifice in service while saving the lives of others."


Conditioning: Partner WOD

13 Rounds

13 Push ups

13 Box Jumps/Step ups

13 13 HSPU/Kneel & Press

13 Air Squats

13 Push Press (115/75)(95/65)

13 Weighted Sit ups

13 Hang Cleans

13 Slam Balls

13 Pull ups/Ring Row

13 Barbell Stiff Leg Dead lifts (115/75)(95/65)

13 T2B/Lying leg lifts

13 KBS (55/35)

13 DB Snatches (50/35)(40/25)

(partners will alternate who starts the top of each NEW ROUND so each partner is alternating movements per all 13 rounds


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