Monday 141103

Three Wise Men - After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps. Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war daily. The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.
GET REGISTERED and make a donation and purchase a t-shirt (optional) for this great cause.  http://threewisementribute.org/participate/  Letrono is listed as an affiliate who will be hosting this great event on Veteran’s Day 2014. Spread the word and all who register under Letrono is welcome to come WOD with us. 

Happy Birthday this week to Keri H, Kat Steele and Ivonne F!

Dynamic Warm-Up-Mobility
Prepare for… 

WOD-Monday Mini Mash 
Start at 0:00
15-12-9 for time of:
Deadlift 245/165 215/135 185/113 155/93
DB Thruster 35/25 30/20 25/15
DB Pushups * Hands on DB. Elevated chest hits ground

Start at 13:00
6 Rounds of:
15 KB Swing 32/24 24/16 16/12kg
10 DB Renegade rows 35/25 30/20 25/15 

Start at 28:00
9-6-3 of:
Hang Squat Snatch 135/95 115/83 95/63 85/55
Box Jumps 30/24 24/20 20/12

COOL DOWN

Competitors or athletes wanting to improve your Fitness level:
Do Mash like this:
1) 21-15-9  00-18:00
2) 9 Rounds 18:00 -30:00
3) 145/103 lbs  30/24

Run for 20 min at smooth pace then stretch for 10 minutes afterward

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