Apr 3, 2016

Monday 16.04.04

Warm Up
- Jog to the track
- 3 sets of 15 each exercise (pushups, pullups, air squats)

Main WOD
Forward and Back

4 rounds
- 800m run forwards
- 200m run backwards

Rest 1 minute 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
- While running backwards keep up on your toes.  If you trip, land on your bottom and roll with the momentum.  Do not try to catch yourself with your hands.  That's a good way to break a wrist.

2 comments:

monroe said...

Did some KB endurance work today: EMOM for 44 minutes, 5 one-arm swings with a 45lb bell. 225 total.

tressie said...

nice post