"MINI MIKE"

3 rounds of the following for time:
- 400m run
- 25 back extensions
- 25 GHD situps

Ryan - 10:28
Brad - 16:00
Zach - 10:27
Whitney - 13:13
Steph - 11:49
Kyle - 11:24
Swaygo - 9:29
JV - 11:54
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PRESOF WOD "BLITZ-KEG"
3 rounds of the following for time:
- 400m overhead keg walk
- 25 keg squat thrust/clean & jerk
- 50 keg situps

Josh - 27:41
Steve - 27:54
Matt - 28:53
Zach - 6:02 (1 round sample)
Ryan - 6:18 (1 round sample)
Swaygo - 6:30 (1 round sample)

We were 'blessed' with 3 empty kegs (30lbs each empty) and tried out several exercises to mess around with. Lucky enough for us, the Jacksonville University/ROTC unit who are preparing themselves for active duty military were gracious enough to volunteer. I came up with the following: Press the keg overhead locked out and walk 400m. Keg shall not touch ground at any time during the walk. If you must bring it down to rest, you remain at a standstill i.e. no walking. For the keg thrust/clean jerk, it starts off like a burpee except you clean the keg when you stand vice jumping, then jerk to overhead. The situp should be self-explanatory...