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Friday 2/5/16

4
Feb

Friday 2/5/16

First Friday HERO WOD


U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, CA, assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, CA, 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.

Performance

“Nukes”

8 minutes CAP:

Run 1 mile

Max reps: Deadlift 315/205#

10 minute CAP:

Run 1 mile

Max reps: Power Clean 225/155#

12 minute CAP:

Run 1 mile

Max reps: Overhead Squat 135/95#

*Do not rest between rounds. Post run times and reps completed for each exercise.

*Scale weight if needed.

 

Fitness

8 minutes CAP:

Run 800 meters

Max reps: Deadlift

10 minute CAP:

Run 800 meters

Max reps: Power Clean

12 minute CAP:

Run 800 meters

Max reps: Overhead Squat

 

 

 

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