Bent Over Barbell Row

4 x 8

Double under practice between sets. Accumulate up to 50 unbroken reps per break.


Three Rounds for Time...

800M Run

50 Back Extensions (Superman's from floor)

50 Sit Ups

*This may be performs three ways. 1. In full by yourself. 2. With a partner running all 800's together and breaking up reps between the two inside. 3. Each partner running a 400 (you go/I go) and then breaking up reps inside.

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


1 Min Twisted Cross

1 Min Upward Dog

10 Reps Cat/Cow Spinal Stretch

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