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Saturday 11.11.17 Workout of the Day

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Happy Veteran’s Day – Normal Saturday Schedule!!!

CrossFit WOD:

Hero WOD “Moose”
For Time:
Buy In: 1000 M Row S(800)
10 Rounds of:
7 Burpees Over the Bar
3 Thrusters S(75/55) RX(95/65)
Buy Out: 1200 M Med Ball Run S(No weight) RX(14/10) RTG(20/14)

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WOD Tips:
-In honor of Veteran’s Day, today we will be performing a Hero WOD in honor of PFC. Cody O. Moosman, of Preston, Idaho, who died on July 3, 2012 in Afghansitan.
Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. 10 Rounds represents his joining the Army in 2010. 7 represents
the month he was kill in action. 3 represents the day.
-In larger classes, this workout will either start or end on the row/med ball run, with everybody performing the burpees and thrusters in the middle. The burpees will
be the meat of the workout today for most athletes, so pace the buy-in, so you can come in and stay steady on the burpees. The med ball run will be a grind,
especially if performed at the end, but this struggle is what adds to the significance of these Hero workouts. Just find a way to keep moving.

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BeachFit WOD:

5 rounds
1:00 on / :20 off
1. Run 250/200/100 meters
2. Bear crawl / crab walk
3. Alt. MB slams
4. “12 Volts”