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HERO “DRD” Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County...
STRENGTH WOD EMOM x15 MINS (EVERY MINUTE ON THE MINUTE) MINUTE 1: 5 POWER CLEANS MINUTE 2: 5 OVER HEAD PRESSES MINUTE 3: 10 PUSH-UPS MINUTE 4: 5 POWER CLEANS MINUTE 5: 5 OVER HEAD PRESSES MINUTE 6: 10 PUSH-UPS MINUTE 7: 5 POWER CLEANS MINUTE 8: 5 OVER HEAD PRESSES...
WOD AMRAP X20 (AS MANY ROUNDS AS POSSIBLE) 40 YDS HEAVY FARMER CARRY 30 GOBLET SQUATS @53/35# 20 KB SWINGS @53/35# 10 BURPEES *Record your results on the TrainHeroic App
STRENGTH WOD SNATCH BALANCE 10X3 WOD FOR TIME: 20 CAL ASSAULT BIKE 20 THRUSTERS @95/65# 15 CAL ASSAULT BIKE 15 THRUSTERS @95/65# 10 CAL ASSAULT BIKE 10 THRUSTERS @95/65# *Record your results on the TrainHeroic...
