022314

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U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Warm up (15 Min):

  • Run 400 M
  • Shoulder Mob
  • Good Mornings
  • Scorpion Stretch
  • Iron Cross
  • Burpee Broad Jump x2
  • KB Deadlifts
  • 15 Back Extensions
  • 5 Strict Pull Ups
  • 10 Push Ups

 

WOD (45 Min):

WOD A

"Donny"

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

WOD B

21-15-9-9-15-21 reps for time of:
KBS 53/35
Burpee

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