Sep 23, 2015

Thursday 15.09.24

Warm Up
- Jog to track
- Dynamic stretching

Main WOD
Core work:  Accumulate three minutes in a push up plank position.

WOD:  For time: 4 x 400 meter run, 25 push ups

Mobility WOD
- 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
- Rest at least a min between each round

Mobility WOD
Hold the stretch each side for 2 minutes.

2 comments:

monroe said...

Made up yesterday's WOD, posted that there. Today run times were 1:47, 1:43, 1:43, 1:41. Push ups all unbroken.

Kevin McDonald said...

Core: 1 x 3 min push up plank.

WOD: Run times 1:23, 1:28, 1:25, 1:27. Total time with 1 minute rests: 12:39

Felt great and enjoyed the WOD.