“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”
-Isaiah 40:31

America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.
-Abraham Lincoln

Today’s WOD

Starting as a group

2 Rounds of:

20 Double unders or 60 single unders
15 Walking lunges
15 Push-ups
15 Air squats (hold bottom of the squat on last rep for 1 minute)
15 Good mornings (with light weight – bar or holding plate)
Hold Samson Stretch – 30 seconds each side

then

“Michael”

3 Rounds for time:

Run 800 meters
50 Back extensions
50 Sit-ups

This is a CrossFit Hero Workout in honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Push yourself extra hard on this one!

Train Hard – Train Smart

We will work with you on an individual basis on subs for the back extensions. If you have not had a lot of time/experience on the GHD then do not attempt to do 3 rounds of 50.

Sit-ups are Abmat sit-ups.

HYDRATE – You are going to hear this a lot because it’s very important. Don’t play around with the heat and dehydration!

A warrior must only take care that his spirit is never broken.
– Shissai

How can you encourage someone around you today? Share a positive word.

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BE STRONG!
Jay and Janice