Aug 31, 2015

Tuesday 15.09.01

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 5 min in a push up plank

Five rounds for time:

- 6 Deadlifts 155/115 lbs
- 9 Knees-to elbows
- 12 Box jumps 20/24"

Mobility WOD
- couch stretch and pigeon stretch

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
- Focus on maintaining a good lumbar curve on the leadlifts and don't overextend at the top.  You can step down on the box jumps.

Mobility WOD
Spend two minutes each side

5 comments:

Devon McCuan said...

9:41 Rx

Sapper408 said...

11.42 rx - nice workout today

Cedric Burden said...

8:36 Rx

Kevin McDonald said...

Planks: 3 min, 1.5 min, .5 min.

WOD: 8:05. Toes to bar instead of knees to elbows.

monroe said...

Planks 2,2,1 minute
WOD 7:19 rx