WOD

Kristen F.

For Time:

3 Rounds Of: 10 Bar-facing Burpees (as in CrossFit Open WOD)

                    10 Sumo Deadlift High Pulls (135/115/95/75)

Choice Of: Row 1K, Run 800m, or 200 Double-Unders

3 Rounds Of: 10 Sumo Deadlift High-Pulls (135/115/95/75)

                    10 Bar-facing Burpees

OR

"Michael"

3 Rounds for time:

Run 800 meters

50 back extensions

50 situps

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

"No matter the hard task, we all seem to cringe up at some point when we think of a tough task ahead. How do you get jacked up when you know the beat down is coming?  It’s a matter of choice.  Are you going to be getting crushed - or are you the one doing the skull crushing?  Only you can decide in that tiny little brain of yours. The brain controls all – so while your muscles are screaming from anaerobic hell, your mind still has the ability to push your tissue forward or allow you to wilt like a day-old orchid in the sun." - Brad Mcleod