WOD:
“Michael”
Three rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups
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SCALES:
Gold
Three rounds for time of:
Run 800 meters
40 Hip Extensions
40 Sit-ups
Silver
Three rounds for time of:
Run 600 meters
30 Hip Extensions
30 Sit-ups
Bronze
Three rounds for time of:
Run 400 meters
20 Supermans
20 Sit-ups
WARMUP:
8 min AMRAP:
Run 200m
10 Situps
10 Supermans
MOBILITY OR SKILL WORK:
Box jumps working up to max height