Oct 21, 2015

Thursday 15.10.22

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Row: 6 x 400m

Post splits to comments

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
Rowing Tips

Mobility WOD
Hold the stretch each side for 2 minutes.

1 comment:

Kevin McDonald said...

No rower - worked the Airdyne.

6 x 400: :58, :58, :57, :58, :58, :56

Didn't see a rest plan so I did 2:1 rest to work ratio.

Smoked.