Warm Up
3 Rounds of:
30 Double Under
10 KB Swinga
10 Lunges
10 Jump Touches (10″ target)
Hamstring Stretch
Met Con
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
Jeremey – 18:47
Charlotte – 24:40
Extra Work
Work on Ring or Bar Muscle up progressions
– Kip Swings
– Butterfly
– Ring Transition
Did 10 min EMOM of 1 MU working on full hip extension.