Tuesday’s WOD

Hope 3 Rounds For Time: Burpees Power Snatch (75M/45F lbs)  Box jump (24M/20F inch) Thruster (75M/45F lbs) Chest  to bar Pull-ups *Has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

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Monday’s WOD

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.  With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. Michael 3 Rounds For Time: 800 Meters Run 50 Back Extension 50 Sit-ups

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