“Michael” or “Half-Mike;” choose one:

“Michael” is 3 rounds for time of:

800m run
50 hip extensions
50 situps;

“Half-Mike” cuts distance and reps in half:

3 rounds for time of:

400m run
25 hip extensions
25 situps

Standing hip extensions with weight may be substituted for hip extensions on the GHD. “Half-Mike” compare to 150130.

WL Group: Shoulder press: 3-3-3-3-3

Post times, weights used for standing hip extensions, and loads for shoulder press to WOD Log.

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