IMG_2019CrossFit Hero WOD - Michael”  3 rounds for time of:

Michael800m Run 50 Hip Extensions 50 Abmat Situps 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Compare to: April 2015 April 2012  November 2011  October 2010 April 2008

Michael [wmv][mov]

IMG_2018Strength Focus

A. Push Press + Push Jerk- Build to a tough complex in 12 Minutes

B. Weighted Chin-Ups- 4x 4-6, R60-90s *no tempo, go heavy!

IMG_1979 IMG_1980 IMG_2008

Workout strategy:  The goal is to complete each run in 4 minutes or less.  Try to keep each additional round within a minute of the first round.

IMG_2015 IMG_2012 IMG_2000IMG_1999 IMG_1998 IMG_1997IMG_1988 IMG_1984 IMG_1986 IMG_1981 Great modification for the Hip Extension - Good Mornings - and great smiles!

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