Mar 20, 2016

Monday 16.03.21

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

Main WOD
4 Rounds for Time:
- 10 Back Extensions
- 10 GHD Sit Ups
- Run 400 Meters

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
- Focus on form while running.  

4 comments:

monroe said...

I'll be in for 16.4 WOD/judge this afternoon.

monroe said...

16.4: 179. Thanks for the judging and motivation, Brandie

Russ Ames said...

14:16 in the garage. subbing 95# good mornings for back extensions, and Ab Mat SU for GHD.

Ecko Logrono said...

17:20