Feb 9, 2016

Wednesday 16.02.10

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

Main WOD
Row 5k at 24 strokes per minute with a damper setting of 5.

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
- How to row

1 comment:

Sapper408 said...

9.19 min and 346 cal. (Took a minute 22 off my time in November)