Jan 13, 2016

Thursday 16.01.14

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

Main WOD
Row 5 x 500 meters, 2 minute rest between rounds.


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
- These are meant to be sprints, so warm up well and shoot for a pace that beats your 2K row 500 m split each round

4 comments:

monroe said...

1:48, 1:54, 1:54, 1:54, 1:52
Funny, for the first 100m life is good. But that last 100...
My best 2K is 7:48

Sapper408 said...

1.44,1.41,1.44,1.43,1.43 - butt kicker

Ecko Logrono said...

3-3-3-3-3 Front squats 65lbs

MINI WOD;
7RDS 5REPS
back squats 65lbs
box jumps

2:20, 2:20, 2:19, 2:17, 2:15

Ben Meier said...

1:36, 1:41, 1:42, 1:43, 1:41