140911 ~ Welcome To The World Aubree and Autumn!!

They are finally here!! Congratulations to new Canuck parents Kris and Lauren Aiken on the birth of their twin daughters Aubree and Autumn!  All 3 ladies are strong, healthy, and doing great!  Kris is now greatly outnumbered in his home, and may not be doing as well.....especially when those girls are teenagers!!

Lest we never forget!!  Today is 911, a date that will forever be remembered for one of the most brutal terrorist attacks in the history of the World.  Many men and women of service risked their lives to battle the fires, chaos, and rubble!  Today's Hero WOD is brought to you by one of our fallen firefighters!


10 min to work up to a heavy Complex:

Snatch Deadlift + Hang Snatch Pull + Hang Squat Snatch


EMOM 5min

2 Hang Squat Snatch @ 100% of above weight.



33 Backsquats (215/115#)

15 Burpee Over Bar

33 Deadlifts (215/115#)

15 Burpee Over Bar

33 KBS (70/50#)

15 Burpees

Cash Out:

400m Sled Drag (you choose the weight)

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