Aug 6, 2015

Friday 15.08.07

Warm Up
- 500m row
- Dynamic stretching

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

- Team Row for 300 Calories

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 team row for a total of 300 calories. Each athlete rows for 5minutes at a time until 300 calories are reached. Post time to reach calorie goal.

Mobility WOD
- Spend 10 minutes on the foam roller hitting any tight spots.

5 comments:

Sean Carmody said...

Fantasy Land with a buddy: 27:25

Sean Carmody said...

Frantasy

monroe said...

L Sit :30, :20, :10, 3:00 plank
Rowing with Ian Rx: 18:15
Good Crowd this morning! Bring your jump rope for Monday.

Devon McCuan said...

Jill, Julia, Devon 26:27 400m

Devon McCuan said...

400 cal! :)