Warm Up
3 Rounds of:

30 Double Under
10 KB Swinga
10 Lunges
10 Jump Touches (10″ target)
Hamstring Stretch

Met Con

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.

Jeremey – 18:47
Charlotte – 24:40

Extra Work
Work on Ring or Bar Muscle up progressions
– Kip Swings
– Butterfly
– Ring Transition

Did 10 min EMOM of 1 MU working on full hip extension.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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