Nov 12, 2015

Friday 15.11.13

Warm Up
- 500m row
- Dynamic stretching

Main WOD
“Lunge and Throw Up”

12 minute AMRAP
- 2 Person team performs lunges and wall ball (20/14lb ball)
- One partner does 20 walking lunges, out and back, while the other does wall ball.

Score is total number wall ball shots.

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
- Full depth on the squats keeping the ball chest level.  Do not drop your chest towards the ground and round your back.

Mobility WOD
Hit any tight spots for 10 minutes.

2 comments:

Sapper408 said...

Kevin, Dan, Bill - 267 - Killer workout

monroe said...

Mark & Duane 203