11/19 WOD

"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.

Took an extra rest day as my shoulder continues to be tender. This WOD looked good however since there was no shoulder stuff.

Fok more 800's yay. Oh and forget the rest in between lets throw in some major core stuff. I goofed on the first set of back extensions as I did hip extensions - man my hams were on fire. Then adjusted the GHD and that helped for sure. Still very tough. Ran on treadmill with slight incline. Unanchored abmat situps.

26:43

Slow, slow time. But continuing to lay the foundation. Just hope the shoulder feels better soon.

Warmup: 0.50 mile run on treadmill (6-7.5MPH)
C/D: 3x15 pushups for the shoulder rehab