Hero WOD Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24"/20" 25 Pull-ups In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down
Strength + MetCon Snatch Balance + Overhead Squats (5×1+2 ) Every :90sec from the Rack Metcon (Time) 4 Rounds for Time 300m Run 6 Devils Press 35/25 9 Wall Ball Shots 20/14 Rx+ 50/35 LvL 3: 25/20 LvL 2: 20/15 LvL 1: 15/10 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down
Midline Madness Metcon Tabata: Hollow Rocks Hi-Plank Shoulder Taps Metcon (AMRAP – Rounds and Reps) 15min AMRAP 100m Double KettleBell Front Rack Carry 53/36 3 Kettlebell Deadlift 3 GHD Sit Ups *Increase Reps of KB DL and GHD by 3 Ea. Round* LvL 3: 36/26 LvL 2: 26/18 LvL 1: 18/10 Mobility Cash Out Mobility
Strength + MetCon Deadlift (8×8 (building) Every :90sec) Metcon (AMRAP – Rounds and Reps) 5min AMRAP 3 Wall Walks 7 Pull Ups 10 Box Jumps 30/24 -2min Rest- 5min AMRAP 5 Handstand Push Ups 5 Chest to Bar 10 Dumbbell Box Step Over 24/20 35/25 LvL 3: 2 Wall Walks – 5 Pull Ups –
Manic Mondays Metcon (AMRAP – Rounds and Reps) 15min AMRAP 1000m Row 10 Power Cleans 135/95 10 Front Squats 10 Push Press 10 Back Squats 10 Lateral Burpees Over Bar 100 Double Unders -1min Rest- For Time: 500m Row 5 Power Cleans 155/105 5 Front Squats 5 Push Press 5 Back Squats 5 Lateral Burpees
