HERO WOD
“MICHAEL”
3 RFT:
-Run 800 meters
-50 Hip or Back Extensions or combination of
Hip/Back Extensions (standard achieve a 90
degree right angle and 180 parallel angle)
-50 Sit-ups (ab-mat anchored)
In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.
He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.
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Lay it on the line Paul! #ttptb
Early morning driveway wod with Mandee :
6 rounds :
5 KB Complex 32/24kg ( Complex = 1 Russian + 1 American + 1 Goblet Squat )
6 KB Facing Strict Push Burpee Jump Overs
12 V-Ups
Good Ole Driveway Wod!!!
23:49 rx
12:30pm Driveway Wod (CFHSV 7/29/17 Wod):
A: EMOM Build Up/Primer
135/155/165, then 145/165/175
B: Wod, NFT, Flow Drill –
-10 Strict Press
-15 OHS
-200m Run
-20 Push Press
-25 Front Squats
-400m Run
-30 Push Jerks
-35 Back Squats
-800m Run
Completed RX+ @115#
I was rather busted up from Friday’s Hero Wod