Michael type thing...

Warmup:
CFWU

WOD:
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

20:01, runs in the 1:35 range.

Buyout:
Clean and Press
135x3
145x3
155x1
135x3

BW 188

Michael and misc. vanity

"Michael"

3 rounds for time of
run 800M
50 back extensions
50 situps

20:54.

Finished up with:
3x5 bench at 185, 195, 195
3x5 pullups at 50, 50, 50

Michael

Michael
3 rounds for time of:
800M run
50 back extensions
50 situps

20:47

Definitely not a PR.

Finished with:
5x5 incline vanity press @ 135, 145, 155, 165, 155
3x8 pec deck at 80#

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

19:22, new PR by 26 seconds!

Michael

3 rounds for time of:

800M run
50 back extensions
50 situps

21:39. Off my PR of 19:48.