Wednesday, 30 June 2010

LT Michael McGreevy died while conducting a rescue operation in Afghanistan on June 28, 2005.

WOD:

"Michael"

3 Rounds for Time:

- Run 800 meters

- 50 Back Extensions

- 50 Sit-ups

(Compare to 29 April 2010)

Monday, 31 May 2010

Memorial Day - A day to remember our Fallen

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Back Squat (w/ Chains) - Set a new 5 Rep Max

WOD:

"Heavy Michael"

***With a 20-lbs Weight Vest***

3 Rounds for Time:

- Run 800 meters

- 50 Back Extensions

- 50 Sit-ups

(Compare to 29 April 2009)

Post weights and time to comments.

Wednesday, 29 April 2009

Skill Work:
On the rings
- Muscle-Up Progressions
- Skin the Cats (Novices may tuck their legs into their chest)

WOD:
"Michael"
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups

Post experiences on the rings and time to comments.