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Friday 11.11.16 Workout of the Day

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Happy Veteran’s Day – Normal Schedule Today

“Lumberjack 20” Hero WOD

 On November 5th, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. The shooting killed 12 soldiers, 1 Civilian, and wounded 43 others. 4 of the soldiers that were killed, as well as eleven of the wounded, were active CrossFitters at Lumberjack CrossFit.  We last performed this workout on 11.27.15. 

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For Time:

20 Deadlifts S(185/125) RX(225/155) RTG(275/185)

20 KB Swings S(44/26) RX(53/35) RTG(70/53)

20 Overhead Squats S(75/55) RX(95/65) RTG(115/75)

20 Burpees Over the Bar

20 Pull Ups S(20 Ring Rows) RTG(Chest to Bar)

20 Box Jumps S(20/16) RX/RTG(24/20)

20 DB Squat Cleans S(25/15) RX(35/25) RTG(45/30)

*After each movement perform a 400 M Run.  S(250 M Run)

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WOD Tips:

-The RX and RTG versions of this workout add up to nearly 1.75 miles of running and will take up the majority of the time in this workout. If you struggle with running, then scale down to a 250 M Run each round instead of the 400s.

-For all of the weighted movements, pick a weight that you can do in 2-3 sets. If you are easily getting 20 in a row, then your weight is too light. 2 sets of 10 and 10 is ideal.

-Break up your sets early, even if you don’t feel it is necessary. This will help you maintain a more consistent pace through this workout instead of hitting a wall after 
the first couple exercises. Also, prioritize your form even as you get tired, specifically with the db squat cleans which come at the very end.

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