Friday WOD 20090522

“Michael“

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

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
Run/walk 200 meters
10 Back Extensions/Good Mornings
10 Sit-ups
(See Exercises Page for substitutions)

Post time to comments.

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

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.

–Originally posted on CrossFit.com by Lauren Glassman, July 15, 2005

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I want to send a huge congratulations to Coach and Lauren Glassman on the birth of their twin sons.  Welcome to the world Troy and Hunter Glassman!