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Saturday July 16, 2011

16
Jul

Saturday July 16, 2011

Sasquatch sighting on Havana!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Today we did a hero WOD “Michael”. His story is below. I had the privilege of training Lt. McGreevey’s platoon prior to his fateful deployment. He was a solid Officer that really cared about his job and his men…..and I respected him.

We subbed a different posterior chain exercise for back extension and it had similar affect-miserable! Great to have Robbie visiting from DESOTO Crossfit, in Southaven Ms.!! Also had Galo and Tracy  at a Saturday WOD. Hope they make it a habit.

WOD

“Michael”

3 Rounds for Time

800 Meter Run

50 Back Extensions

50 Situps

Mike 21:40 RX

Nicolle 22:45 subbed OHS (35#)

Reno 23:45 subbed KB Swing

Travis 23:15 RX

Galo 24:15 KB swing

Tracy 24:24 KB Swing

Laura M. 27:20 KB Swing 35#

Sean 24:24 KB Swing (2Pd.)

Jennifer 26:25 KB Swing

DK 28:58 kb swing 1.5 PD

 

 

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