November 11, 2015 by thao



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.

Freedom WOD Classes

5 min EMOM
Strict Press at 90% of 1RM x 1 reps

3 sets x 1 rep at 90%
3 sets x 1 rep at 95%

Deadlift 225/155

Elite Competition Class

1. Snatch
A. Work up to a heavy Snatch
B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.

2. Squat
Work up to a heavy set of 3 Front Squats

3. Conditioning
5 RFT:
12 Hang Power Snatch, 95/65
15 C2B Pull ups


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