Nov 2, 2015

Tuesday 15.11.03

Warm Up
- 500m row
- Dynamic stretching

Main WOD
20 Minute AMRAP
- 4 strict Pull ups
- 8 push ups
- 12 calorie row

Mobility WOD
- Banded Shoulder distraction

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
- Twenty minutes is a good chunk of time. I recommend shortening your warm up and focusing it on the movements you’ll use in the WOD. Use it to get a sense of the pace you can maintain.

Mobility WOD
Hold each stretch each side for 2 minutes.

9 comments:

Randall Peaslee said...

Was fun... First time... Didn't feel shunned because I had no idea what's going on thanks guys. See you tomorrow.

Sapper408 said...

11 rounds - great workout

Aubrey Ashford said...

10 Rounds

Dwayne Beasley said...

9 rds plus 12 - with Mark

monroe said...

11 rounds with 4 seconds to spare

Marion Sewell said...

7 rounds 11 calories.

Marion Sewell said...

Way to go battle!!!! Good work

David Batchelor said...

Did 10 mo I got slow and steady to protect my back injury. Fun WOD

Kevin McDonald said...

16 rounds +4 +8. Subbed .3 ride on Airdyne for 12 cal row. Probably should have gone .35. Pull ups and push ups were right on - unbroken but challenging.
Try to catch up on missed WODs - nursing herniated disks.