Oct 28, 2015

Thursday 15.10.29

Warm Up
- 500m row
- Dynamic stretching

Main WOD
For Time:

- 100 Double unders
- 75 Sit ups
- 50 Step ups
- 25 bodyweight dead lifts

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
- This mini-chipper is an exercise in pacing.

6 comments:

Sapper408 said...

10.15 - great group this morning

monroe said...

8:09, 20 inch box, 185lbs, with Ari and Duane

Ari Fisher said...

Ari - Completed in 7:57. 20in, 185lbs. Thanks Mark and Duane! I should be around most Thursdays, just depends on the schedule.

Dwayne Beasley said...

8:40 - 3:1single unders, 24 " box, 185 lbs Thanks Mark and Ari

Russ Ames said...

14:43 with 165#

Kevin McDonald said...

8:28, 24 inch box, 190#. Kept wanting to jump but stuck with the step ups.

Pacing note was spot on. Needed an oxygen tank for the transition from DUs to sit ups.

Great WOD!