Oct 29, 2015

Friday 15.10.30

Warm Up
- 500m row
- Dynamic stretching

Main WOD
“Pass the Pumpkin”

- Two partners stand ten feet apart and pass a med ball 300 times
- 10 burpee penalty for both athletes each time the “pumpkin” is dropped.

Post time to complete and number of drops to comments.

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
- Pass the ball from the waist keeping a tight core.

1 comment:

Ecko Logrono said...

MADE UP FOR YESTERDAY WOD
TIME: 12:03 (DL #105)TRIED TO LIFT MY WEIGH...BUT THAT DIDNT WORK :(