Oct 27, 2015

Wednesday 15.10.28

Warm Up
- 500m row
- Dynamic stretching

Main WOD
“Another Fight Gone Bad”

Three rounds of:
- Burpees
- Kettle bell swings (eye-level)
- Wall ball (20/14lb, 10’/8’ target)
- One minute rest

Add total points and post to comments.

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
- In this workout you rotate from each of the three movements after one minute. The clock does not stop or reset between exercises. This is a three minute round. There is a one minute break between rounds. On the call of “rotate” the athlete moves immediately to the next exercise. One point is given for each rep.


Sapper408 said...

61, 61, 61 for a 183 total
great workout

monroe said...

Round one: 18,32,20 total 70
Round two: 16,33,18 total 67
Round three: 16,30,16 total 62

Kevin Moyer said...

That was 11mins of pure ------- fill in the blank! 71/58/61

monroe said...


Ecko Logrono said...

Yup...pure fun :)

Kevin McDonald said...

Rd 1: 20,31,22 total 73
Rd 2: 20,32,9 total 61
Rd 3: 17,28,11 total 56
Total 190
Forearms were fried after the second set of KBS and had trouble with WB.

And yes, it was still fun.