WOD: Monday, November 11th, 2024

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Squat Cleans (ascending weights) 
  • 3 Box Jumps (24”/20”) 

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Workout: Hero WOD “Klepto”

4 Rounds For Time (30 Min Cap if necessary) 

  • 27 Box Jumps (24”/20”) 
  • 20 Burpees 
  • 11 Squat Cleans (145/100) 

*Target Times:

  • Beginner: 22 – 26 Minutes
  • Intermediate: 18 – 21 Minutes
  • Advanced: 14 – 17 Minutes
  • Elite: 10 – 13 Minutes 

About the Hero:

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

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Cardio Option: For Time 

4 Rounds 

  • 27 Box Jumps (24”/20”) 
  • 20 Burpees 
  • 11 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • 30 Plate Twists (25/15)