Feb 14, 2016

Monday 16.02.15

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
3 rounds for time of:
- 250-meter row
- 15 hip extensions
- 20 AbMat sit-ups
- 400-meter run

Post time and calories 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 running.