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 @ 70-75% Clean deadlift pause below the knee + Deadlift pause above knee + Full clean
5×2 Front squats @ 85%

For time:

50 Handstand push-ups, every time you break do 7 chin ups
50 Toes to bar, every time you break do 7 burpees

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3 rounds for time of:

1000m Row
40 Wallballs

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For time:

100 Steps ups, 20inch box with bar (45 lb./35 lb.) on back
Rest 2 minutes
“Helen” (3 rounds: 400m Run, 21 Kettlebell Swings, 12 Pull-ups)
Rest 2 minutes
“Michael” (3 rounds of: 800m Run, 50 Back extensions, 50 Sit-ups)

michael “Michael” is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005 as part of Operation Red Wings.

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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Monday WOD, June 29, 2015

3 thoughts on “Monday WOD, June 29, 2015

  • June 29, 2015 at 6:22 am

    Clean: 225#
    Front Squat: 275#
    WOD: 13:18 rx

  • June 29, 2015 at 8:42 am

    Looks like i’ll be doing a lot of chin-ups today.

  • June 29, 2015 at 4:56 pm

    Clean 205
    Front squat 245

    Wod: 15:23

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