In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.  Indian Land conducted the Hero WOD,  “Michael”.

Warmup: 

Jogging with combinations of high-knees, straddle to the right and left.  COT with SSH, Merkins, and Imperial Walkers.

Main Event: (Round 1)

1 x Round equals:

800 Meter Sprint

50 Full Sit-ups

50 Back-extensions.  Aka: Superman

3 Round for time.  All the PAX finished within 23 mins.  Great job everyone.

Main Event: (Round 2)

All exercises are four count cadences.

50 x overhead claps

25 x Military Presses

Combinations of cherry pickers, arms circles to the front and back.

50 x overhead claps

15 x pullups OYO.

Workout end!