November 10, 2017

6D99E70E-6A0B-4CA8-BB68-3161E3B33F0A.jpegWarm up
Foot drill 70’ each
Then
3 rds
5 kneeling jumps
70’ power skip
35’ lunge and reach

Nukes
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps
Do not rest between rounds.

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.

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