Jan 7, 2016

Friday 16.01.08

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

Main WOD
Partner WOD: “Lunge and Leap”

In a 12 minute window one partner steps off for 14 walking lunges while the other performs box jumps.  Switch when the lunging partner completes 14 steps.  Your score is the total number of box jumps at the end of 12 minutes.

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
- Knee to the ground on the lunges.  Step downs are authorized for the box jumps.


2 comments:

Sapper408 said...

Ian and Bill - 211 reps

Ashley Goldman said...

Becca and Ashley -161