Oct 6, 2015

Wednesday 15.10.07

Warm Up
- Dynamic stretching
- 50m swim

Main WOD
- Swim 10 x 50 meters

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
- Pool length is 25m and down and back is 50m.  Rest as needed between rounds


Ecko Logrono said...

No swimming for me today :((
500 m row , dynamic stretching
2 min hanstand (back to wall)

WOD: 21-15-9
Box jumps
Toe to bars
sit-ups (ab-mat)

8X fliped tire followed by a burpee

Kevin McDonald said...

The beaver pond was too cold for swimming today. Made up the 1 OCT WOD and posted there.

Aubrey Ashford said...

10 X 50m swim - 35 minutes