Sunday 29th April – WOD & Barbell

28th April 2018

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.

 

WOD

3 Rounds of:
10 Russian KB swings
15 KB Stick Jumps
10 Ring rows
10 Cals

“Roy”
5 Rounds for the time of:
15 Deadlifts @ 100 / 70 kg
20 Box jumps @ 24 / 20kg
25 Pull ups

* 20 Min Cap

BARBELL

Pairs AMRAP (YGIG)  8mins
Heavy hang snatch x2

In 10 mins BTH;
3 Position clean
then EMOM6 – 10%

BWOD
30sec Push press
30s hold in top of press
30s rest
30s Fronta Squata
30s in bottom position
30s rest

Three rounds

Score = lowest reps

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