Skill:
3 sets of max hold L-sits

Strength:
5×2 Strict press @80%

WOD:
For time:
2000m Row
10 Muscle-ups
1000m Row
20 Strict pull-ups
500m Row
30 Kipping pull-ups

Post loads and time to comments.

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LEANFIT:
As many rounds as possible in 5 minutes of:
3 Hang snatches (75 lb./55 lb.)
5 Burpees over bar

Rest 2 minutes, then AMRAP 5 minutes of:
3 Clean & jerks (95 lb./65 lb.)
5 Burpee box jumps

Rest 2 minutes, then AMRAP 5 minutes of:
5 Slam balls
10 Hollow rocks

Post completed rounds to comments.

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DE:
“Michael”
3 rounds for time of:
800m Run
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.

Post time to comments.

Media:
Wednesday WOD, January 24, 2018