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Friday December 29, 2017


Friday December 29, 2017

Mobility/Activation: coach’s choice


Conditioning: Hero WOD “Bruck”


U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.


4 rounds for time of


Run 400 meters

24 back squats (185 pounds)

24 jerks (135 pounds)


Scaled: back squat weight should be heavy enough to need to be broken into 2-3 sets. Load jerk weight on the inside of the bar so only outside plate(s) need to be stripped to perform jerks.

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