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.