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Benchmark WoD for October 26th, 2015

Day 34 of the CFD Burpee Challenge

Warm up: Review and Warm up lifts

WoD: HERO “Johnson”

Complete as many rounds in 20 minutes as you can of:

9 Deadlift (245/170) a) 225/170 b) 185/130 c) < b

8 Muscle-ups a+) 8 Bar MUs a) 16 C2B  b) 16 Pull-ups c) 16 Ring Rows

9 Squat Clean (155/110) a) 135/95 b) 115/80

MOB: Roll Posterior chain, Quads, Lats

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

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