“Merola…”

1st…

Great Work To Everyone Who Came Out For The Labor Day WODs!!!

You Ladies & Gents Always Continue To Amaze Me…

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And Huge Thanks To My Assistant Coach!!!

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Alright… Back To Our Normal Schedule…

Well.. Normal “Time” Schedule…

But We’re Still Going Hard On The Hero WODs…

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ALRIGHT… HERE WE GO!!!

Strength…

Every 75 Secs x 3 Sets:

DeadLifts… @ 75% of your 1 Rep Max…***

3 Single & Controlled DeadLifts + 2 Touch & Goes + 1 Single

MetCon…

“Merola”

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Merola was a graduate of Los Osos High School. On Friday, students there honored him during the school’s first football game of the season by wearing red, white and blue.

“Dylan was a beloved son, brother, grandson, great grandson, nephew, a great friend, and a brave soldier who paid the ultimate sacrifice at the Abbey Gate at Hamid Karzai International Airport during the evacuation,” friend Joseph Matsuoka wrote as part of a GoFundMe page for the family.

Merola’s mother, Cheryl, told CBS2 her son had been in Kabul for less than two weeks and was planning to go to college and study engineering. She also recalled his final text message to her before the Thursday bombing that also killed at least 150 Afghans…

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For a Total of 3 Rounds:

8 DeadLifts @ 60% of your 1 Rep Max

(Any Style You Want…)

26 Double Unders

(Rx’d: M&F… MOD: 78 Singles… Both With A 300 Meter Run Penalty…)

20 Push Ups

7 1 Arm “Heavy” DB Shoulder To OverHeads…

(1 DB Will Be Held At Your Shoulder While The Other DB Will Be “Pressed”…)

7 1 Arm “Heavy” DB Shoulder To OverHeads…

(1 DB Will Be Held At Your Shoulder While The Other DB Will Be “Pressed”…)

7 “Heavy” DB Shoulder To OverHeads Using Both DBs…

Then…

20 Burpees… TIME!!!

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3…2…1… GO!!!

Mando

“He wrote ‘I won’t be able to talk for a little while, we’re being sent to a different location.’” his mother told CBS2 “‘I love you and I’ll talk to you soon.’ He was one of the best kids ever. Kind. Loving. Giving to every single person. He would give anything for anybody.”

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