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)

WOD:
For time, reps 9-7-5 of:

Clean & Jerks (185 lb./125 lb>0
Bar muscle ups

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LEANFIT:
4 rounds for time of:

750m Row
10 Deadlifts (155 lb./85 lb.)
12 Lateral step overs on box

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DE:
michael “Michael”

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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Media:
Thursday WOD, November 12, 2015

2 thoughts on “Thursday WOD, November 12, 2015

  • November 12, 2015 at 8:33 am
    Permalink

    WOD: 11:17 165# C&J. Ring Muscles Ups.

    Ouch.

  • November 12, 2015 at 12:07 pm
    Permalink

    WOD: 10:54 RX (185# clean & jerks. Stuck with the bar muscle ups.)

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