Jun 19, 2016

Monday 16.06.20

Warm Up
- Warm up with a 500 meter row and 3 x 5 Goblet squats.

Main WOD

For Time and Reps:
This is a three round WOD. There is no rest between rounds, move directly from one exercise to the next.

Round 1: “Death by Burpees” 1 Burpee on the min. every minute, adding 1 Burpee each minuet and continue to add 1 Burpee each round until you can no longer continue. (e.g., if you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.)

Round 2: Row 2 K

Round 3: “Death by Burpees” 1 Burpee on the min. every minute, adding 1 Burpee each minuet and continue to add 1 Burpee each round until you can no longer continue.

Mobility WOD
- Pigeon Stretch; 2x for 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!