warm up
450m run
then…
8 spidermans
8 pvc good mornings
5 toes to bar
5x
"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.
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.
-posted July 15, 2005
POST TIME AND EXTRA CREDIT TO COMMENTS
-------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
Extra Credit
*ALL EXTRA CREDIT IS OPTIONAL*
Extra Credit
Olympic
Snatch "Horse"
-Make up a snatch complex
See if gym mates can match it!!!
3-5 complexes
Auxiliary
-GHRs
2 sets x 8 reps
2 sets x 8 reps
-Reverse Hypers
2 sets x 10 reps
-Hanging Leg Raises
2 sets x 10 reps
-Walking Good Mornings with SSB
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