Nov 17, 2010


Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups

Post impressions to comments. This WOD is not for time. Do all the movements as slowly and controlled as possible.

A reminder that IMCF coaches training is on tmw afternoon in the bubble 1630 - 1715. From 1715 - 1735 ish Dave hudson will do one of his fantastic row clinics. If you want to drop 3 - 4 per 500m on the C2 without breaking a sweat then turn up.

Wondering how to get into an inverted hang to start with? see below


Iron Major CrossFit Coordinator said...

Wod just seemed to get harder and harder !!

The Iron Major CrossFit - "Road to the Games" site is up - I have posted some starting background info there - it will continue to build

Maxwell and Sons Construction said...

Hi, there.

I have followed your blog for a while and do your wods quite a bit. We are civilian and wondered if it is okay to attend your rowing class. Is there anything that we need to know?



Dave said...


We welcome all and any to the rowing "class." It will be 15-20 minutes of technique instruction, followed by getting on the rower to practice and an opportunity to get/establish a pr on 500m for time. Will start about 1715. Let us know if you need directions.

James, definitely interested in the games too.


james said...

Dave - awesome, I will keep posting on the "IMCF - Road to the Games site" to raise our sit awareness about the whole show

Phil B said...

great to be back with the crew this morning.