Warmup
JM/ hip mobility
agility ladder
jump rope
20 pushups
20 squats
CrossFit WOD
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
"Today is your day, your mountain is waiting, so get on your way."
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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