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)

Strength:

20 minutes of work:
Even minutes, do: 3 Weighted pull-ups
Odd minutes, do: 3 Close grip bench

WOD:
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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__________

LEANFIT:
5 rounds for time of:

20 Walking lunges
20 Burpees
10 Pull-ups
10 Box jumps

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__________

DE:
3 rounds for time of:

30 Walking lunges
30 Burpees
20 Pull-ups
20 Box jumps
1 mile Run

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Media:
Wednesday WOD, December 9, 2015

One thought on “Wednesday WOD, December 9, 2015

  • December 9, 2015 at 1:59 pm
    Permalink

    Strength: 70# weighted pull-ups / 225# close grip bench (did 3 muscle-up / 3 225# bench 10 minute EMOM immediately after 20 minute EMOM for 30 minutes total)

    WOD: 23:58 RX

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