WOD MEMORIAL DAY “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more …
3.0 mile walk Time: 51:48 (17:14 average per mile pace, 497 calories, 90 bpm)
Gardening. Replanted plants on right side of driveway. Time: 4:00:00
WOD 7 rounds 200m run 10 snatches (75/55) Time: 16:58 (75# clean and jerks)
3.38 mile walk Time: 1:03:06 (18:38 average pace per mile, 414 calories, 87 bpm)
WOD 12 – 9 – 6 Box jump (30″) Over shoulder ball drop (70#) 1k row Time: 9:18
Rest
4.30 mile walk Time: 1:18:53 (18:21 average per mile pace, 556 calories, 93 bpm)
Washed car WOD “Cooper” 10 rounds 10 burpees 10 air squats 10 push-ups 10 sit-ups 30 min time cap Time: 21:51 (substituted burpees with 5 rounds of in-n-outs and 5 rounds of box jumps)
Gardening Time: 2:00:00