WOD 2/27/09

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Total time: 20:13

Subbed Good Mornings with a 25# plate for the back extensions, couldn't modify any equipment in the globogym...but the GM felt great. Touched the plate to the floor each rep and extended all the way to upright position, concentrating on the lower back, tight glutes, and squeezing the hamstrings all the way up.
All runs were on the treadmill, almost all at 8.0-8.5 mph with the exception of the last 2 rounds, they were at 7.0-8.0 mph.
After the 2nd round of GM, I could really feel the lower back lumbar section tight as a drum. Pushed through the runs best I could, keeping a really good pace and holding form the best I could. This was another awesome work-out to get done in 20 minutes.