3×3 Bar hang L-sit to toes to bar

Work to a heavy Power snatch

For time:
30 Snatches (135 lb./95 lb.)

Rest 3-5 minutes, then complete
1 minute max cal on Assault bike
1 minute max Burpees
1 minute max Pull-ups

Post loads, time and reps to comments.


As many rounds as possible in 10 minutes of:
3 Power cleans (95 lb./55 lb.)
2 Front squats
1 Push press
20 Double-unders

Rest 2 minutes, then complete 4x400m Runs with 1 minute rest between rounds

Post completed rounds and splits to comments.



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. LT McGreevy was on the rescue mission to get LT Michael Murphy’s SEAL Team when his helicopter was shot down. 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.

Compare to Jan. 19, 2017. Post time to comments.

Friday WOD, June 9, 2017