S/S/S:

prep for WOD

WOD:

“Michael”

3 Rounds For Time:

800M Run

50 Back Extensions

50 Sit Ups

pic courtesy of CrossFit HQ.  Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005 on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.
McGreevy, seven other SEALs. and eight Army “Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces

Scaling Options:

Run – Row 1K per round

X-tra:

Roll out thoracic – 30 passes minimum.  If still sore, keep going