Saturday 08.05.17

9:15am Team WOD
6 rft::
10 mu (each, taking turns)
40 front rack lunges (each, taking turns)

F: assisted pull ups/dips; 65#/35#
P: bar MU or 10 c2b/10 ring dips; 95#/65#
C: ring; 135#/95#

10:00am Hero WOD
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

5 rft: 15 deads (225#/155#), 20 box (24/20), 25 pull ups

10:00am Cardio WOD
5 rounds: 15 burpee wall balls (14/10#); 20 box jumps 24/20”; 25 pull ups

About Nikki

CrossFit 1525 coach/owner
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