WOD January 16, 2012 - Roy

15 Dead lifts (225/155)
20 Box jumps (24"/20")
25 Pull ups
5 rounds with 40 minute cap

Weight
Dead lift: 135 pounds
Box jump: 24"

Time: 00:25:36

Really scaled back on this workout.  Was feeling a little under the weather and my back was still pretty sore from last week's workouts. The time looks impressive but scaling the dead lifts back made a big difference.  Post workout I really stretched out my entire body and really the back.  Stretching made me feel ten times better in soreness.  Stretch stretch stretch stretch stretch, can't stress the importance of that enough.

This workout is part of the CrossFit Heroes Series.

About Roy: "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."