Sunday 10/16/22

Workout

Warm Up

AMRAP 6
20 high knees
10 (total) banded lateral walks 
10 banded air squats 
10 (total) banded clamshells 
-with an empty barbell 
5 strict press 
5 push press 
5 push jerks 

WOD 

“Bruck”

4 RFT 
400m run 
24 back squats (185/135) 
24 jerks (135/95)

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, 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.

The “Bruck” Hero WOD was first posted on the CrossFit main site as the workout of the day for Wednesday, June 26, 2013 (130626).

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