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November 11, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal hours today for Veteran’s day![/creativ_alertbox]



for time

21-15-9-9-15-21 of
Deadlift 225/155 lb

Workout notes: Today’s workout is a hero workout from Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have benchmark weights you are probably familiar with but a difficult rep scheme.  We start by descending with the familiar 21-15-9 drop set but then repeat the rep scheme in reverse.  You will mostly likely be fatigued at that point so pay special attention to your mechanics and maintain good form throughout those difficult final rounds.  If you are new to CrossFit perform just the first 3 rounds of the workout and chop off the ascending part of the pyramid.

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.



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