Nov 18, 2015

Thursday 15.11.19

Warm Up
- 500m row
- Dynamic stretching

Main WOD
30-20-10

- Wall ball (20/14lb)
- Double unders
- Burpees

Mobility WOD
- Calf Mash

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 wall balls.  2:1 single unders if you cannot do a double under.

Mobility WOD
Mash each side for 2 minutes.

4 comments:

Sapper408 said...

maybe the worst 9.40 mins of my life

Ecko Logrono said...

MY WORST TIME EVERRRRRR 19:49...NOBODY TO BLAME BUT ME, HAD A FUN/BAD NIGHT :-/ AND PAID THE PRICE WITH THE WOD!!!

monroe said...

WOD: 9:31
Squats 3 x 5 x 185lbs
Toes to bar 3 x 10
It's all about those other 23 hours in the day, Ecko!

Dwayne Beasley said...

WOD 9:34 with Mark and Ari. OHS practice 5x5 45lb bar