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13 November 2013 – “Michael” and “J.T.” (Not Justin Timberlake)


13 November 2013 – “Michael” and “J.T.” (Not Justin Timberlake)

Warm-up: Hero WOD “Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions (45# Good Mornings)
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.


Hero WOD:  “J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor


Cool Down:  Foam Rolling of Hamstrings