WOD 20080516

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

CFOZ version

Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in your first two weeks of WODs) – omit sit-ups and back extensions

Three rounds for time of:

400m run/walk
20 Back extensions
20 Sit-ups

Use the version of these exercises that you would normally use in the warm-up.

Here (Win)(Mac) is Brendan from CrossFit North Santa Cruz performing this Hero WOD as Rx.