Today's WOD is dedicated to fallen hero Michael C. Roy
Warm-Up:
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Power Clean: 25, 35, 45, 55% of DL 1 RM x 2 reps
2 L-Pull-ups between each set
Dynamic Warm-up
WODs:
Strength:
Deadlift: 80% x 3, 85% x 3, 90% x 3+
Good Mornings: 3 x 8 at medium weight
Good Mornings: 3 x 8 at medium weight
MetCon:
"Roy"
5 RFT of:
15 DL 225#
20 Box Jumps 24"
25 Pull-Ups
*Scale as needed. Full extension on the BJ's and chin over the bar on pull-ups. Write your times on the named wod wall when done!
5 RFT of:
15 DL 225#
20 Box Jumps 24"
25 Pull-Ups
*Scale as needed. Full extension on the BJ's and chin over the bar on pull-ups. Write your times on the named wod wall when done!
Endurance: Tabata x 8
20s on, 10s off, 8 rounds
Pic: Marine Corps Sgt. Michael C. Roy, 25, of North Fort Meyers, Fla., assigned to the 3rd Marine Special Operations Advisor Group, Marine Corps Special Forces Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
20s on, 10s off, 8 rounds
Pic: Marine Corps Sgt. Michael C. Roy, 25, of North Fort Meyers, Fla., assigned to the 3rd Marine Special Operations Advisor Group, Marine Corps Special Forces Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
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