5/11/17

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.

7/6/16

Warm-up

2 rounds:

30 DU’s
10 Passthroughs
10 KB Swings
60 sec Handstand hold

Mobility

Couch stretch (2 min each side)

WOD

Michael

3 RFT:

800m Run
50 Back Extensions
50 Situps

Time: 18:11

Felt pretty solid on the runs. My first run was roughly 2:55. The two others were between 3:00 and 3:15. Broke each set of extensions up into 25/15/10. Situps were unbroken for each round.