Thursday, November 12, 2015


Anyone recognize this 12" neighborhood garden gem?

We will do a hero WOD on Saturday dedicated to all the veterans but especially for all the fallen heroes and for U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania.

One round for time:
15 squat cleans, 155/115 lb.
30 toes-to-bars
30 box jumps, 24/20-inch box
15 muscle-ups
30 shoulders-to-overheads, 40/30-lb. dumbbells 
30 double-unders
15 thrusters, 135/95 lb.
30 pull-ups
30 burpees
300 foot walking lunge with a 45/35-lb. plate held overhead

Scale appropriately

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