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HERO WOD FRIDAY SINCE 2010!

“Nukes”
30:00 MIN AMRAP

0:00-8:00 1Mile Run
Max Dead Lift 315/205

8:00-18:00
1 Mile Run
Max Power Clean 225/155

18:00-30:00
1 Mile Run
Max Over Head Squat 135/95

Mobility Cash Out:

Foam Roll Lumbar Spine

3:00 Couch Stretch Each Leg 1:30

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.
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