Jul 30, 2015

Friday 15.07.31

Warm Up
- 500m row
- Dynamic stretching

Main WOD

“Fran Forever”

Complete as many rounds and reps as possible in 4 minutes of:
Thruster, 15 reps (75/45)
15 Pull-ups (Chin-over-bar)

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Mobility WOD
- Foam roller

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
Two person teams perform the tasks. During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time. If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they earn another four minutes. But – this - looks – so - easy… The weights are too light… Post your retractions along with rounds and reps completed to the blog.    

Mobility WOD
Spend some time hitting any tight spots after you scrape yourself off the floor...  10 minutes minimum.


Ecko Logrono said...

Ecko & Devon 173 RX

monroe said...

Good work ladies!

Jill Teixeira said...

Julia & Jill 267 reps RX