CrossFit WOD
EMOM – 7:00
– 3 Back Squats
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Run
Six Rounds:
– 400m Run,
– 2:00 Recovery
*No more than 2-3 seconds deviation.
Row
Six Rounds:
– 500m Row
– 2:00 Recovery
*No more than 2-3 seconds deviation.
In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.
“Murph”
For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.