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ATTENTION: WE ARE HOSTING "MURPH" ON MONDAY AT 9 AM WITH AN ATHLETE APPRECIATION PARTY TO FOLLOW. PLEASE BRING YOUR FAVORITE FOOD OR DRINK. 

IN KEEPING WITH THE MEMORIAL DAY THEME - ELM CITY CROSSFIT WILL BE PROGRAMMING HERO WOD'S ALL WEEKEND TO HONOR THOSE WHO HAVE SERVED AND SACRIFICED!

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Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Super Set - 4 Rounds ~ Not for time

A - Deadlift x 6

B - Weighted Hip Extensions x 10

C - OLY bar Rollouts x 6

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    U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.   He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.  The "Tumilson" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, July 4, 2012 (120704).

 

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

The "Tumilson" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, July 4, 2012 (120704).

Hero WOD:

"Tumlinson"

8 Rounds for Time

200 meter Run

11 Dumbell Burpee Deadlifts 60/40#

 

 

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