Dec 1, 2015

Wednesday 15.12.02

Warm Up
- Dynamic stretching
- 3 sets of 5 each exercise (GHD Sit ups, pushups, pullups, air squats)
-500m row

Main WOD
As many rounds as possible in 20 minutes of:
“Cindy”
- 5 Push ups
- 10 Push ups
- 15 Squats

Or

“Mary”
- 5 Hand stand Push ups
- 10 One-legged squats
- 15 Pull ups

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
- This is a good benchmark WOD to track your progress.  Find a steady pace and keep to it.  Ensure you're breathing through each exercise.

Mobility WOD
- Hold each stretch each side for 2 minutes.












3 comments:

Sapper408 said...

14 +5 Pull ups

David Batchelor said...

15 + 5,10 and 2 pull ups. Broke my previous Cindy from July of 13.

Ben Meier said...

Mary: 7 rounds.