Dec 22, 2015

Wednesday 15.12.23

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

Main WOD
15 Minute AMRAP:
- 10 Hip-Back Extensions
- 10 Sit-ups
- 100 Jump rope (single under)

Mobility WOD
- Downward and upward dog

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
- Ensure full extension at the top on the hip-back extensions.  Changing it up on the jump rope, not double unders, working on one at a time.

Mobility WOD
Hold each position 3 times for one minute.  

8 comments:

Sapper408 said...

Who out there thinks they can beat me?

monroe said...

I'm thinking you mom could. Sorry Bill, couldn't resist.

Sapper408 said...

Thanks Mark. Just trying to get some great scores posted tomorrow.

Ben Meier said...

7+10 Sit-ups (GHD)

monroe said...

Nine rounds + 10+10+98

Sapper408 said...

Nine rounds flat...you won this time Mark

monroe said...

Only wish I had got there sooner, Bill. If we went head-to-head we'd have probably both done one round better. Anyway thanks for the challenge. What did the rest of you do today?

Ecko Logrono said...

5 RDS