Nov 19, 2015

Friday 15.11.20

Warm Up
- 3 x 10 airsquats and pushups

Main WOD
20 minute swim relay
2 person team alternates swimming one lap (50 meters)
As of today the pool is closed due to "fecal contamination." One of those kids is a serial pooper.  So let's do this: Two person team rows 500 calories for time.  Put a cap on 50 calories per turn.

Post distance 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!

1 comment:

David Batchelor said...

Missed yesterday's WOD. Tried it today immediately following PT. Managed it in just over 11:00. Hips screaming! Warm d up working on one of my dawgs - strict handstand push-ups. Managed 3 consecutively with relative ease. Only a few months ago flipping into the wall was a big deal.