Sunday 11/27/22

Workout

Warm Up

3 sets :30 each :10 rest
-alt step ups 
-Banded good mornings 
-ring rows 
-supported hang/hollow hold

WOD 

“Roy”

5 RFT 
15 deadlifts (225/155)
20 box jumps 
25 pull ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, 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 8, 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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