We are celebrating Veterans Day today at the box.  CrossFit has a true love for those that protect this country of our and pay tribute to some of those who have paid the biggest price for us.  They have been called the "Hero WODS".  There is a large list of Hero WODs out there.  Many times people will decide to do a Hero WOD on days like Veterans Day.  We are going a step further.  We are taking 4 Hero WODs and melting them together.  This isnt a straight copy of the wods but the essence of these WODS are there.  Can you guess which ones they are?  Thank you Veterans for everything you have done for us!!!

I AM STOKED TO SEE HOW MANY MO'VEMBER STACHES WE HAVE FLOATING AROUND THE BOXES!!!  ITS GREAT TO SEE EVERYONE GETTING INVOLVED AND WE HAVE SOME GOOD ONES OUT THERE!!! WE ARE ALMOST HALF WAY THROUGH. STAND BY FOR A VERY COOL IDEA........

[youtube https://www.youtube.com/watch?v=9kEDv6BZN5M]

FEEL THE BURN!!!!!

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"4 Heroes in 1"

INFERNO Warm-up x 3

Complete the following:

 

For Time: (40 min limit)

     1 mile run

          *1200 running forward, 400 running backward

     21/42, 15/30, 9/18 reps of:

          Overhead Squats (115#, 75#)

          Pull-ups

     21/12, 15/9, 9/6 reps

          Thrusters (115#, 85#)

          Wall Walks

     1 mile run

          *same as above

.

MWOD........how to fix those feet!  They are your platform!!!

[youtube https://www.youtube.com/watch?v=GUHEVWtBlac]

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