May 16, 2016

Tuesday 16.05.17

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

Main WOD
“MICHAEL”

3 Rounds for Time:
- Run 800 meters
- 50 Back extensions
- 50 Sit-ups

Mobility WOD
- Couch stretch. 2 minutes each side; 2x

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
- In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan. He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael. First posted July 15, 2005

Mobility WOD
- After running and the situps your hip flexors need some stretching.  Use an ab mat to help keep your knee from hurting on the floor.

1 comment:

Sapper408 said...

23.35 - those back ext. add up