Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, 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 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife Amy and three children, Michael, Landon, and Olivia.
Conditioning:
Hero WOD “Roy”
15 Deadlifts (225/153)
20 Box jumps (24/20″)
25 Pull-ups
5 Rounds for time
(30:00 cap)
*Levels
- Intermediate/70+ Adv: (185/123) deadlift, step-ups (24/20″)
- Beginner/70+ Scaled: 55-60% deadlift, step-ups (20/16″), ring rows
Post results and experiences in the comments
4 rounds + 35 reps int
Pull-ups were the killer
23:05rx
Started using switch grip with DL’s on round 4. Should have used it from the start. Grip fatigue limited my PLU’s
19:48 Rx
That was a good one!
Made it two rounds and my back disliked it. This tight back is for the birds. I love the idea of this workout though! Will attempt at open gym when my back feels better.
23:18
Did Rx on everything except substituted ring rows for pull ups. Hands are still tore from muscle ups.
29:36 143# DL, 16” box, ring rows
Barf!
28:35
83#
20″ step ups
Rx pull-ups
24:26 RX
Enjoyed this push!! Been focusing on not pushing hard every single day & determining which WOD to push on. This was one I’m glad i did push on.
Broke up Pull ups pretty small! Was doing sets of 3s & eventually 1s occasionally.
30:26
83#
Stair stepper
RR.