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8/28 WOD

Michael

3 rounds for time of:
• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

8/27 WOD

Back Flyers

Warm up – 400 meter run
box jump congo
Leg swings frt/ back and side/side
20 air squats
Strength- back squats (rack) 70%. 3x 15
WOD- 15-25-15
Back squats 135/95
GHD – plate flyers (Superman flyers)
Dubs. (2x)