CrossFit Kivnon 171101


HERO WOD WEDNESDAY!!

Putting a little twist on it for a little birdie that’s visiting the gym this week.......

Wod- for time cap will be 30 minutes 

“Donny” 

21-15-9-9-15-21 reps of: Deadlift 225/153# masters 185/133# Burpees  

Wod- 

Then as a class after the hero wod :

1 mile run for time

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. 


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