Weekly Warm-up: 10 PVC Overhead Squats, 10 Good Mornings, 10 Toes to Bar, 10 Double Unders
Strength: Front Rack Kettlebell Lunge 3x to failure (2/1.5 in each hand)
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., 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 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
15 Deadlift (225/155)
20 Box Jumps (24/20)
25 Pull Ups
REC: 100 Double Unders for Time