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.
Warm-up:
1000m Row or 800m Run
-then-
3 Rounds:
15 Russian KB Swings
15 PVC Pass Throughs
15 Walking Lunges
Metcon - HERO WORKOUT:
RX
"Roy"
5 Rounds For Time (35 min time cap):
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups
SCALED
5 Rounds For Time (35 min time cap):
15 Deadlifts (185/115)
20 Box Jumps (20/14)
25 Pull-ups or Assisted Pull-ups
LITE
5 Rounds For Time (35 min time cap):
15 Double KB Deadlifts
20 Box Jumps or Step-ups
25 Assisted Pull-ups or Ring Rows
*Scaling the number of rounds is an option for new athletes...3-5 Rounds.
Sidework Skill:
AMRAP 7 Minutes:
7 Unbroken TTB
Rest as needed. Scale number if needed.
