WOD 5.11.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Bench Press (4 X 3 increase load to a heacvy set of 3)

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
These Back Extensions are designed to be on the GHD. Yep, HERO WOD again!

Cool Down

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