Throwback to 2014 when Nick carried Mauree during this same Hero WOD!
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ATTENTION: We will be running a Holiday schedule Monday September 3rd (Labor Day). There will be an 8:00am and 10:00am WOD. Thanks for understanding and have a great Labor Day weekend!
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Today we will be doing the Hero WOD “Sgt Derek Johnson” to honor the five year anniversary of his heroic service that ultimately cost him his life. Let’s show our appreciation for his sacrifice and give this WOD everything you’ve got!
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HERO WOD

“Sgt Derek Johnson”
This will be a “follow the leader” style WOD
In teams of 2 complete the following for time:
Buy in of 30 Burpees each:
First person starts with
32 Box Jump over’s (24/20″)
13 Kettlebell Swings (53/35#)
8 Deadlifts (225/135)
59 Air Squats
482 meter buddy carry
On return partners will complete 30 more Burpees together. For a total of 120 Burpees,
Burpees will be a total of 60 per person.

“When the will defies fear, when duty throws the gauntlet down to fate, when honor scorns to compromise with death – that is heroism.”