400 meter run, then 3 rounds not for time:
8 Pull-up retractions
8 Good mornings
8 Overhead barbell shrugs with clean grip
1 minute bird dog hold switching every 15 seconds
Workout of the Day
5 rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
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.
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