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CrossFit Hero WOD

9.2K 69
  • AMRAP in 30 minutes
  • From 0:00-8:00
  • 1 mile Run
  • Max Deadlifts (315/205 lb)
  • From 8:00-18:00
  • 1 mile Run
  • Max Power Cleans (225/155 lb)
  • From 18:00-30:00
  • 1 mile Run
  • Max Overhead Squats (135/95 lb)

Perform all sections with a running clock (no rest between sections). Use a single barbell. Athlete must change weights. Take the overhead squats from the ground. Score is total reps from each of the three barbell movements.

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namesake photo

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.

The “Nukes” Hero WOD was first posted on as the workout of the day for Tuesday, April 15, 2014 (140415).

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