Saturday – 140510

Nukes - Hero WOD

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, 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.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility



In 8 minutes:

1-mile run
315-lb. deadlifts, max reps

Then, 10 minutes to complete:

1-mile run
225-lb. power cleans, max reps

Then, 12 minutes to complete:

1-mile run
135-lb. overhead squats, max reps

No rest between rounds.

N.B. – If you are brand new to CrossFit, please don’t shy away from class on Saturday mornings because the workout looks daunting. Nearly EVERYONE in class will scale the workout by cutting it in half, or partnering with someone. Only a crazy few will attempt this workout as written.

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