Thursday, November 12, 2015
Coach Meriah
(11AM) Bill, Tom, Dan, Ilian, Amy, Sam and me
Warm Up
Run or Row then EMOM for 10 min
Even – Jump Rope (singles, front/back, wide/narrow, 2/2 on
one foot, crossovers)
Odd – 3 strict pull ups + 10 lunges (5 each leg)
Workout of the Day
“Michael”
3 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.With heavy hearts we offer
our prayers and condolences to his wife, Laura, and 14-month-old daughter,
Molly. The price of freedom, and it’s
worth, is found in Michael’s
passing. The debt owed to Michael and his family can never be repaid but only
honored by remembering Michael and remaining free.
This was a long workout that I made a point of just grinding
through. I did scale to 35 hip
extensions and 35 sit-ups. On the first
round, I did good mornings with a 35# kb, but after that the GHD’s were free
for hip extensions. I finished in 26:21.
I finished with some child’s pose and foam rolling. Despite reasonable form, the fatigue caused
me to feel the hip extensions in my low back.
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