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Friday June 15, 2018


Friday June 15, 2018

Mobility/Activation: x 2 rounds
5/arm 1/2 kneeling kb press
5 max effort vertical slam ball toss
5 push press with empty bar (2s pause on top)

Strength: Push Press (% of baseline 1RM)

* all sets hold last rep overhead for 5s

2 sets of 5 @ 70%
2 sets of 5 @ 75%
2 sets of 3 @ 80%
1 set of 2 @ 85%


Hero WOD “T”

5 Rounds for Time

100-meter sprint

10 Squat Clean Thrusters (115/75 lb)

15 Kettlebell Swings (2/1.5 pood)

100 meter Sprint

2 minutes Rest


Rx: as written

Scaled: as needed

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

The “T” Hero WOD was first posted on as the workout of the day for Sunday, February 4, 2018 (180204).


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