Oct 13, 2015

Wednesday 15.10.14

Warm Up
- Jog to track
- Dynamic stretching

Main WOD
- Run 800m, 50 squats
- Run 600m, 40 squats
- Run 400m, 30 squats
- Run 200m, 20 squats

Mobility WOD
- Hamstring and 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 and hip extension at the top on the squats.  Continuous clock with no rest between rounds.

Mobility WOD
Hold each stretch each side for 2 minutes.

3 comments:

Kevin McDonald said...
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Kevin McDonald said...

12:28 Rx.

The transition from 50 squats to the 600m run was like running in sand.

Emery - I wasn't trying to be a whiner or scab-picker when I commented about the WOD description. I was just hoping for a programmed break that I knew wouldn't be there. Thank you for all that you do!

Ecko Logrono said...

Today I made up for Mondays WOD which I missed! Time 14:01