Hero WOD3 Rounds
Michael
Bodyweight
Target Time
Sub-20 min (Elite), Under 28 min (Competitive)
WOD Description
A memorial WOD honoring U.S. Navy Lieutenant Michael McGreevy.
3 rounds for time:
800m Run
50 Back Extension
50 Sit-up
Key Movements
1800m Run
2Back Extension
3Sit-up
Scaling Options
• Back Extension: GHD Back Extension or Superman
• Run: an 800 m Row can be substituted
• Sit-up: Anchored Sit-ups are allowed
About Michael
Hero WODs honor military service members, first responders and others who died in the line of duty. They tend to be long and demanding, and many athletes do them on a memorial date as a tribute rather than purely for a score.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Hero#Running#Core#3 Rounds