Oct 19, 2015

Tuesday 15.10.20

Warm Up
- 500m row
- Dynamic stretching

Main WOD
7 Rounds for Time:

- 3 Ring dips
- 5 Pull-ups
- 7 Box Jumps

Mobility WOD
- Pigeon 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 full depth on the ring dips.  

Mobility WOD
Hold the stretch each side for 2 minutes.

4 comments:

Kevin McDonald said...

4:34 Rx.

That felt much better than "Diane" did yesterday! HSPU work begins today. It's a good thing that I live on a farm - gotta have room for all of my goats!

Thanks for the encouragement, Godfather!

Ecko Logrono said...

Forgot to put my timer...ooppssss
Did ring dips for the first time today!!!And the band that I use for pullups is getting skinnier, no more green band now black band :)

Aubrey Ashford said...

7 Rounds for Time:

- 3 Ring dips
- 5 Pull-ups
- 7 Box Jumps

Time: 11 minutes 25 seconds

monroe said...

Handstands and rolling around for warm up
WOD: 5:49
Finished with 115 lb C&J, 20 singles for speed & technique