Thursday, March 10, 2011

110310 WOD: "MICHAEL"

We will be doing our first Hero WOD (this is also part of our Paleo challenge performance measure)

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Run 800m (OR jump rope 2 mins if still down pouring rain)
50 back extension (we will be doing weighted good mornings)
50 sit ups

3 rounds for time

warm up: 3 rounds
sampson stretch (30 sec each leg),
walking lunges turf length
10 squat cleans (PVC) - shin to chin

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