November 14, 2013

LANDON, MEG AND ASHLEE

Enjoying a beer and conversation after our Veterans Day WOD.

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THE TRUE STORY OF MURPH MOVIE TO BE RELEASED SOON:

This movie has been a long time in the making.  For those of you that have ever done the Hero WOD MURPH, this is the true story of that event.

I think we may have to have a movie premiere party.

Lone Survivor opens in select theaters on Dec. 27, and in wide release on Jan. 10, 2014.

THIS IS GOING TO BE A POWERFUL AND MOVING EXPERIENCE

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WOD:

30 Thursters*

30 Pull-ups

30 Power Cleans*

30 Burpees

30 Jerks*

30 Box Jumps (24, 20″)

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Fitness: 95/65

Performance: 115/80

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Supplemental Performance Training:

Block Clean Pull + Clean

(Bar on box=mid thigh)

2 sets x 1 reps @75%

2 sets x 1 reps @80%

Do not link reps!

Perform pull and clean per rep.

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Jerk

3@70%

3@75%

2@80%

2@85%

2@90%

(Single reps, preferably using jerk boxes)