Friday, August 9th, 2019

Coach led warm up

Banded mobility 


WOD

Nukes

8 minutes to complete:

1-mile run (mod 600m)

(315/205) deadlifts, max reps (mod: 75%)

Then, 10 minutes to complete:

1-mile run (mod: 800m)

(225/155) power cleans, max reps (mod: 70%)

Then, 12 minutes to complete:

1-mile run 

(135/95) overhead squats, max reps (mod: 50%)

Do not rest between rounds. Post run times and reps completed for each exercise to comments

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.