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Friday September 14

“Frame of Mind Friday”

Kalsu is a Hero WOD which honors Robert James “Bob”, a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war. James Robert Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-roundselection in the 1968 NFL/AFL draft by the Buffalo Bills of the American Football League.[1] He later joined the U.S. Army as an officer and was killed in the Vietnam War. He was the last NFL player to be killed serving as a soldier in a war until 2004, when Pat Tillman was killed in Afghanistan.

Skill: Build to a Heavy 1RM Cluster + 3 Thrusters

  • 1RM Cluster will be posted in TRIIB.


On the minute (until you complete 100 reps of thrusters).
5 burpees
max rep thrusters 135/95

  • Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.
  • 35min time cap.
  • Since this will be an “AMRAP” for most score today will be total reps. If you do finish under 25min put your time in the comment box below your 100 reps.

Rx: As written above

Scaled: 3 Burpees, 95/65


2 Rounds NOT for time: 500m recovery row or bike + 5 slow inch worms + downward dog


Melinda MettenFriday September 14