Aug 20, 2015

Friday 15.08.21

Warm Up
- 400m Run
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

“Dueling Double Unders”

For time:

Two persons alternate performing 50-40-30-20-10 double-unders.

5 burpee penalty for both athletes every time a jump is missed by either partner.

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
- If you can’t do double-unders, use a single jump 2:1 substitute.

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






4 comments:

monroe said...

Kristin and Mark in 9:54, 20 burpees each (4 misses, 2 apiece). Kristin did singles 2 for 1. I almost felt cheated out of some burpees... almost.

Cedric Burden said...

CB and Gerald 15:09, 55x burpees...CB unbroken on all DUs

Kevin McDonald said...

Kevin and his imaginary friend in 10:16. Kevin missed five times, so the imaginary friend missed five times.

Devon McCuan said...

Devon and Ecko 9:03 modified, 20 burpees each (4 misses, 2 apiece)