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| United States Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. |
WARM-UP:
*Active Stretch
*400m Run
*10 KB Swing
*8 Push-Up
*6 Pull-Up
*4 Box Jump
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“Gaza” (Hero WOD) -
Option A (Perf/ Fit): Partner WOD
-divide reps and run as desired-
5 Rounds For Time:
35 KB Swing (53/35)
30 Push-Up
25 Pull-Up
20 Box Jump (24"/20")
1 Mile Run
*one works at a time, except for the run (partners may run simultaneously (i.e. 800m run together = 1 Mile Run))
Option B (Comp): “Gaza” on your own (70 min. cap/ AMRAP)
5 Rounds For Time:
35 KB Swing (53/35)
30 Push-Up
25 Pull-Up
20 Box Jump (24"/20")
1 Mile Run
*NOTE: We goofed and did the Box Jumps at a lower height than is prescribed for the actual Hero WOD. The actual box height is supposed to be (30"/24"). Oh well! It was plenty hard anyway:)
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