Nov 5, 2015

Friday 15.11.06

Warm Up
- 500m row
- Dynamic stretching

Main WOD
“This and That”

Two partners work simultaneously. One partner does “This” while the other does “That.” You may switch who does this or that at any time during the round.

TOTAL REPS EQUALS TOTAL SCORE.

- 6 Min This: Ground To Over Head (115/95) That: Wall Ball (20/14lb ball)

REST 2 Minutes

- 6 Min This: Double Unders That: Push ups

REST 2 Minutes

- 6 Min This: Pull Ups That: Air squats

Mobility WOD
- Foam Roller

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
- Two partners work simultaneously. One partner does “This” while the other does “That.” You may switch who does this or that at any time during the round.

TOTAL REPS EQUALS TOTAL SCORE.

Mobility WOD
Spend 10 minutes hitting any tight spots.

3 comments:

Sapper408 said...

Bill and Jim - 586...tough one today, but I enjoyed it

Marion Sewell said...

Yolanda and Marion 399

Ecko Logrono said...

ECKO AND AILEEN - 537, I LOVE FRIDAYS = TEAM WODS'S