Oct 1, 2015

Friday 15.10.02

Warm Up
- 500m row
- Dynamic stretching

Main WOD
“Three the Hard Way”

For Time:
300 Wall ball (20/14 lb ball, 10’\8’ target)
300 Burpees
300 Double unders

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
- Three partners perform three exercises where only one person works at a time until all reps are complete. Do the movements in any order you wish. Each person must perform at least 25% (75 reps) of the work for each exercise.

Mobility WOD
Hit any tight spots for a total of 10 minutes


Marion Sewell said...

Team: Alison, Echo, Marion 40:53

Sapper408 said...


Cedric Burden said...

2 the Hard way Cedric and Gerald 45:36