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The motivation to work hard through Hero sessions is what makes them special. We are very fortunate for people willing to make the ultimate sacrifice for our country. We are also very fortunate for having CrossFit.

'Sean'

10 rounds:
11 Chest to bar pull-ups (*prog)
75 pound Front squat, 22 reps

Kelli- 1/2  35#*   17:57
Russell- Rx  26:56
Richard- 65#  21:24
Abby- 1/2  35#*  14:26
Allie- 45/35#*  29:06
Alice Anne- 45/35#  26:34
Tammy- 45#  22:23
Kathryn- 45#  25:14
John- Rx  32:25
Shawn- Rx  23:05
Heather- 1/2  35#*  14:27
David- 45#  31:55
Juan- 65#  41:05
John M-1/2  45#*  19:30
Shannon- 1/2  35#  13:13
Ryan- 1/2  65#  12:12
Erin- 55#  36:02
Derrick- Rx  29:28
Katie- 45/35#  43:43
Todd McK- 1/2  35#*  20:00
Dave- 65  27:16
Britt- 1/2  45*  20:00

5 rounds:

5 Reverse push-ups
PVC Front squat, 10 reps

Ben- 8:51

Great job everybody! This was a long, long workout, even for the fast people. Good job hanging tough. We saw some real determination from a lot of people pushing though the wall- OUTSTANDING! That level of effort helps fuel us all. Thanks.

Nice work Shawn, Russell, Derrick, and John- at presciption. Good job Katie, and Juan. Anything over forty minutes falls under the cruel and unusual punishment category.

Efficiency becomes an issue with these high volume workouts. Lose focus on any of the cues we've talked about and things can become even more difficult. Attention to detail, and the ability to stay focused on the "here and now" are essential. Thinking about the late rounds while you're still in the early rounds can make things stretch out.

This workout is named for U.S. Army Staff Sergeant Sean Flannery, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division, who was killed on November 22, 2010, in the Kandahar province, Afghanistan.

www.mobilitywod.blogspot.com

Thanks for another great day at CFSF.

"Although all men are born free, slavery has been the general lot of the human race. Ignorant, they have been cheated. Asleep, they have been surprised. Divided, the yoke has been forced upon them. But what is the lesson? The people ought to be enlightened, to be awakened, to be united. That after establishing a government they should watch over it. It is universally admitted that a well instructed people can be permanently free."

"Do not separate text from historical background. If you do, you will have perverted and subverted the Constitution, which can only end in a distorted, bastardized form of illegitimate government."
  -James Madison, 1792