Tuesday 01/06/09

Location: NP
Time: 5:00 a.m.

"Michael"
3 rounds for time of:
800m run
50 Back extensions
50 sit-ups

Compare to 07/28/08.

Then spin.

A good sub for running would be rowing the equivalent distance. Generally, the rower should be set at level 5 or level 6. Higher settings does not equate to better results.

If this is your first time doing "Michael," it may be a good idea to scale it. You could go for 500, 30, 30, or perhaps simply cut each exercise in half. Go ahead and time it, but you will only use this time for a comparison in the future - in other words, if this is your first time, don't strive to hit some amazing time. Just do the WOD and hit stop on your watch - don't even look at your watch until the very end. Get faster later, not today.