Sep 10, 2015

Friday 15.09.11

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Core work: Accumulate 1 minute in an L sit


Team WOD: 500 calorie row. Teams of two row to reach the 500 calorie goal. Each partner rows 50 calories at a time.


Post time to reach 500 calories to comments (including transition time)

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
Rowing tips

Mobility WOD
spend 10 minutes hitting any sore spots

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