Photo courtesy of CrossFit HQ
Warm-Up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Hero Workout
Michael
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
06-10-09 WOD
Run 800 meters
50 Back Extensions
50 Sit-ups
3 Rounds for Time
Team Tug-o-War to Follow
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