Sep 30, 2015

Thursday 15.10.01

Warm Up
- 500m row
- Dynamic stretching

Main WOD

10 Rounds for Time:
- Row 250 meters
- 10 Push ups

Post fastest and slowest row splits to comments

Mobility WOD
- Hamstring 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
- Ensure full depth and extension of the arms on the pushups

Mobility WOD
Hold the stretch for 2 minutes, 2-3x.

3 comments:

Sapper408 said...

12.25 great workout

Sarah Tipton said...

Fastest: 1:10
Slowest: 1:17

Kevin McDonald said...

Made this one up on 7 OCT instead of the swim WOD.
Subbed the airdyne for the row - focused on pulling. Biked for .5 of an airdyne measurement.
Fastest 1:20 Round 1
Slowest 1:27 Round 3