Workout of the Day
“Michael”
3 rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups
Workout of the Day Alternative
“Half Mike”
3 rounds for time of:
Run 400 meters
25 Hip Extensions
25 Sit-ups
Bad Wx Mike
3 rounds for time of:
Row 1000 meters
50 Standing Hip Extensions with weight plate (25#/15#/10#)
50 Sit-ups
Bad Wx Half Mike
3 rounds for time of:
Row 500 meters
25 Standing Hip Extensions with weight plate (25#/15#/10#)
25 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.
Mainsite WOD
“Sham”
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who was killed by an IED Nov. 1, 2007, near Balad Air Base, Iraq.
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