Dec 15, 2015

Wednesday 15.12.16

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

Main WOD
For Time: Row 2 K

Mobility WOD
- Pigeon 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
- Focus on form while rowing.  Legs, hips, back, arms on the power stroke and do the reverse as you reset.  Pause for a second at the top of the stroke to rest and get ready for the next pull.

Mobility WOD
Hold each stretch each side for 2 minutes.

3 comments:

Sapper408 said...

7.19 - no blisters- great 0630 group

Boo said...

9:58 RX SKOL

David Batchelor said...

Rx at 8:19
Added handstand pu to the warm up since it is one of my dawgs