MICHAEL

Warmup:
3x10 1-arm kettlebell swings (each arm 45#)
3x10 pullups
2x10 overhead squats (45#)

WOD: "MICHAEL"
3 rounds for time of:

• 800m run
• 50 situps
• 50 back extensions

Time as Rx - 31:05

Here's the quote from Crossfit Murfreesboro concerning the origins of this WOD:

"In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free."

This is one of those WOD's where you won't hear me complain about how tough it is.