Friday

Warm Up:

400m Run
10 good mornings
10 unbroken pullups
10 dips
10 thrusters

Mobility:

CHOICE WOD:
a) 20 min Goat ( 2 every other minute or 1 on the minute for 10 mins)

b) Hero WOD
"Johnson"

Complete as many rounds in 20 minutes as you can of:
245/170 lb pound Deadlift, 9 reps
8 Muscle-ups (sub 8 pullups, 8 dips)
155/105lb pound Squat clean, 9 reps

Post rounds completed to comments.

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.




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