Dec 9, 2015

Thursday 15.12.10

Warm Up
- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For Time:
- 50 Wall Ball (20/14lb ball, 10’/8’ target)
- 50 Toes to Bar
- 50 Thrusters (45/35lb bar only)
- 50 Pull Ups

Mobility WOD
- Couch stretch

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
- Keep your elbows up on the wall balls and the thrusters.  scale weights and reps as needed.

Mobility WOD
Hold each stretch each side for 2 minutes.
SPOILER ALERT: Tomorrow's WOD involves swimming, come prepared!

10 comments:

David Batchelor said...

Mark, I love tomorrow's WOD. Does each event have to be completed before moving to the next or may you complete it in rounds?

Ben Meier said...

The 0530 class completed each exercise before moving on to the next.

Ben Meier said...

14:14 (rx)

monroe said...

Dave, complete each exercise before moving on.

Sapper408 said...

17:08 (scaled w/ knees to elbows)

Hoping my level 1 results are emailed today

Ecko Logrono said...

25:01 RX

David Batchelor said...

RXed at 16:20. Was cruising until half way through the thrusters

Boo said...

30:31 (banded pull ups)

Gerald Wynn said...

23:14 with #75 pounds and a bone bruise after i forgot you shouldn't drop weight less than 95 lbs.

Shout to the 630 class that cheered me back on the bar after doing a peter griffin on the ground...lol

Timothy Herndon said...

Is there a special regiment for newbies, like are there special classes? Are retirees allowed to attend the morning classes? Sorry I know this probably isn't the correct forum but not sure who to speak with!!