Apr 9, 2015

Friday 15.04.10


Warm Up (10min)
- 100m jog
- 100m High Knee Skip
- 100m Butt Kicks
- 100m Jog
Team WOD
8 Laps For Time, 2-3 Person Teams

- 2 Mile Run (8 laps around the track)
- 20 Burpees After Each Lap

Note: Uniformed Soldiers have right of way to inside lanes

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Warm Up: Before breaking into teams, take a lap around the track to loosen up. Jog the corners and butt kick/ high knee down the straights.

Team WOD: Meet at the Track! In teams of 2-3, run 2 miles at the track (8 laps). Athletes must stay together throughout the WOD. After each lap, teams pull off to the side and execute 20 burpees each. When complete, begin the next lap. WOD ends when both athletes have completed 8 laps and 160 Burpees.

Note: If you already hate this WOD, you probably NEED to do it... 

1 comment:

Sean Carmody said...

Sean, Bryan, and Wink: 31:35