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Wodify

Hero WOD 01/24/16

January 23, 2016

“Harper”
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
15 power cleans (135/95 lbs)
21 squats
400-meter run with a 45-lb. plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Post-WOD mobility: Achilles smash on barbell, 3 minutes each side
                                Achilles/soleus stretch on rig, 2 minutes each side
                                Downward dog, 2 minutes

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