Wednesday’s WOD

Warm-up: (all classes get there 10 minutes before class):

1 Mile Run



12 Minute AMRAP:

5 Handstand Push-up

20 Plate OH Lunges 35/15#

10 Burpee


*Rest 3 Minutes


12 Minute AMRAP:

20 Flutter Kicks

200 M Run

5 Push-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.

Roy 5 Rounds For Time:

15 Deadlifts 225/160/110#

20 Box Jumps 24/20/20#

25 Pull-ups

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