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WoD for July 13th, 2017

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

WoD: For Time in teams of 1, 2, or 3….  (1 bar, 1 box per team)

“Roy”  Jr.

Three rounds for time of:
15 Deadlifts (225/155)  a) 185/130  b) 135/95
20 Box jumps (24”/20”)  a/b) Step ups
25 Pull-ups  a/b) banded

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.

MOB: Roll Posterior and Lats

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