Aug 13, 2015

Friday 15.08.14

Warm Up
- 400m Run
- Dynamic stretching

Main WOD
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
30 hollow body rock exercise

“Pass it on”

For time:
- Two person team makes 100, 10 meter med ball passes (20/14).

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
- Pass the ball from the waist keeping a tight core.  10 burpee penalty for both athletes every time the ball is dropped. Burpees must be completed before continuing.

Mobility WOD
 Spend at least 10 minutes hitting any sore spots.





2 comments:

monroe said...

Zach and Mark with a 20lb ball: 3:29, no drops. I was actually a little disappointed we didn't get to do burpees.

Ecko Logrono said...

Ecko & Devon 14lbs : 4:32, 1 drop