WODs & News
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U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.
Weekly Movement Forecast
M = Hero WOD Donny (Veterans Day Observance)
T = Teammate Minutes of Mayhem
W = Strict Upper Body Pull Work
Th = Bench Press
F = Front Squats
Build to 70- 75% of your squat snatch
Every 1:30 x 5 Sets
1 Hi-Hang Squat Snatch
1 Above Knee Squat Snatch
1 Below Knee Squat Snatch
*70-75% across all sets, try to hold on to the barbell for the duration of the complex.
HERO WOD "DONNY"
For Time: (18:00 CAP)
21 - 15 - 9 - 9 - 15 - 21
Post Results to the whiteboard.