Skill:
Spend 3 minutes getting up from a seated position without using your hands

Strength:
3×3 Overhead squat 3×3 @ 75%
3×3 Back squat @ 75%

WOD:
5 sets of: as many rounds as possible in 3 minutes of: 1min rest after each round.
2 Power snatches (135 lb./95 lb.)
5 Push-ups
7 Air squats

Rest 1 minute after each 3 minute interval. Post loads and completed rounds to comments.

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LEANFIT:
For time:
30 Walking lunges
60 cal Row
90 Wall balls
120 Double-unders
150m Farmers carry (53 lb./35 lb.)

Post time to comments.

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DE:
“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.

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

Media:
Wednesday WOD, August 2, 2017