Oct 11, 2015

Monday 15.10.12

Warm Up
- 500m row
- Dynamic stretching

Main WOD
5 Rounds for Time:
- 30 Double unders
- 20 push ups
- 10 Box Jumps

Mobility WOD
- Calf 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 that your chest touches the ground and elbows are completely extended on the push ups.  Step ups/downs are authorized as a scaling option.

Mobility WOD
Hold the stretch each side for 2 minutes, 2x. 

4 comments:

Emery Baughan said...

9:00 rx

monroe said...

11:45 Push ups are my goat. No probe with DU's or jumps. Jumps felt real good, maybe from the oly work I've been doing. Anybody interested in going to the end of year meet in Onaga, come see me. It's a great opportunity in a small venue to experience your first competition.

Kevin McDonald said...

9:42 Rx
Some improvement on the DUs. Some pain with the PUs.

Anthony Snipes said...

9:56 push-ups hurt