First week of Hero Month at CBD in the books. How have you fared this week? Be sure to get some extra mobility & recovery in when you can.

Its been hard yet awesome fun so far. We can't wait for week 2, can you?! 🙂

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Hero WoD - "Nukes"

In 8 Minutes Complete:

Run 1.6km

MAX Deadlifts (142.5 / 92.5 kg)

Then In 10 Minutes Complete:

Run 1.6km

MAX Power Cleans (102.5 / 70 kg)

Then In 12 Minutes Complete:

Run 1.6km

MAX Overhead Squats (62.5 / 42.5 kg)

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• Do not rest between rounds
• Post run times and reps scored on each lift
• Run fast, lift heavy. Scale as needed.

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Post run times & reps lifted to Beyond The Whiteboard.

In honour of U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012. Check here to see when this WoD was first posted

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Can you remember your first CrossFit workout??