Warm-up:

3 rounds of :

30 double-unders

1-3 muscle-ups (just by feel)

10 box jumps

WOD:

'Michael'

3 rounds for time:

- 800 meter run

- 50 back extensions

- 50 sit-ups

Time: 25:47

Probably a 3 minute PR. Not sure (been forever since I did this WOD). Back extension are still a huge weakness in this WOD for me, although I am little better on them when the reps per round are 25 or less.