Strength-

Jerks (Split or Push) 5×5 p

Wod-

7Min-

10 Push Press 95#/65#

15 SDHP 95#/65#

30 Double Unders/20 Box Jumps

Rest 5 Min

3 Attempts for fastest 500M Row time

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Strength-

Hang Power Snatch

Wod-

4Rds:

10 Ring Dips

15 Cleans 95#/65#

250M Row

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Strength-

Front Squat – One Rep Max

Wod-

12 Min Amrap-

1 – 15ft Rope Climb

15 Push Ups

Finisher-

2Min Sit Up Test

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Wod-

‘Roy’

5Rds:

15 Deadlifts 225#/155#

20 Box Jumps 24″/20″

25 Pull Ups

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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, 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.

Strength-

Shoulder Press – One rep max

Wod-

Death by Clean and Jerk

135#/95#

Complete the same amount of Clean and Jerks for the minute that you are on.  Example: Minute One- One C&J, Min Two- Two C&J… until you can no longer complete all the Clean and Jerks in your minute time frame.

Conditioning-

3Rds:

10 Wall Balls

15 Toes to Bar

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