For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
20 min AMRAP:
10 Thrusters 65/45
10 Pull ups
5RFT:
15 Hang Power Snatch 95/65
400m Run
5 rounds of “Angie”
5 rounds of :
10 Pull ups
10 Push ups
10 Sit ups
10 Squats
Come in, pick a make-up WOD from the week and get to work! Or, come in and learn a new skill
For Time:
100 pullups
100 pushups
100 situps
100 air squats
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.
To learn more about Michael click here
Sub good mornings for back extensions