Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

5 sets – Hang power snatch doubles

8 rounds for time of:

5 Power snatches (115 lb./75 lb.)
5 Box jumps
200m Sprint to food park (walk back for rest)

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10 rounds for time of:

5 Power cleans (115 lb./55 lb.)
10 Kettlebell swings (53 lb./35 lb.)
200m run to food park (walk back for rest)

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michael DE:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

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Wednesday WOD, May 13, 2015

2 thoughts on “Wednesday WOD, May 13, 2015

  • May 13, 2015 at 9:44 pm

    Strength: 175#
    WOD: 13:15rx
    Fun little burner…lot of pulling the past couple days

  • May 14, 2015 at 10:21 am

    Rain changed the WOD
    5 sn
    7 burpees
    9 box jumps
    rest 1 min


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