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WOD - Di 19.10.21

WARM UP For time:

1 Burgener Snatch Warm Up

-- then --

3 rounds of:

5 Hang Snatch High Pulls, pick load

5 Front Squat, pick load

30 Single Unders LONG WOD

Tommy Mac

2 rounds for time of:

12 Burpees

12 Thrusters, 115/75 lbs

12 Burpees

12 Power Snatches, 115/75 lbs

12 Burpees

12 Push Jerks, 115/75 lbs 12 Burpees

12 Hang Squat Cleans, 115/75 lbs

12 Burpees

12 Overhead Squats, 115/75 lbs

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.

30' TC COOL DOWN - ACCESSORY 4 rounds for quality of:

20 Slow Mountain Climber

A/B *alternate each round with:

A: Dragon Pose 30/30sec

B: Shoulder Stretch 30/30sec

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