Dec 23, 2015

Thursday 15.12.24

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For time: 10 Rounds
- 100 Meter sprint
- 10 Push Ups

Mobility WOD
- calf 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
- Less than a mile in sprints so it shouldn't take too long.  Ensure full depth on the pushups, ie chest to ground, and extend all the way at the top.  Focus on the ground 6-12 inches in front of you to keep your head from sagging and keep your body in a straight line.  

Mobility WOD
Hold each stretch each side for 2 minutes.

3 comments:

Ecko Logrono said...

WE DID A TEAM WOD TODAY

5RDS

FLIP TIRES 3 EACH

ROPE CLIMB WHILE THE OTHER DOES A DL HOLD OF 115LBS 2 EACH

HANDSTAND WHILE THE OTHER DOES 20 WALL BALLS 14LBS

monroe said...

Good one, Ecko!

Sapper408 said...

8.57 - felt good to get moving on a cold Sunday