Strength:
20-30 Minutes of Gymnastic skill work. Rings, L Sits, Handstands, etc..
Standard:
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
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.
Post times for Standard to comments.
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101:
3 Rounds for time of:
400m Run
20 Push Ups
15 Front Squats
Post times for 101 to comments.
Weights as Rx’d…limited to 3 rounds due to pull-ups.
(Pull-ups-15 sets of 5 except the last 2 was 4+1)My shlouders were smoked!
21:26
M/48/225/6′