Jun 27, 2016

Tuesday 16.06.28

Warm Up
- Warm up with a 500 meter row and 25 pushups.  Go slow on the warm up and perfect form on the pushups.

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: Row 2 K

Round 2: “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 3: Row 2 K

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!

5 comments:

monroe said...

8:53/13/8:45

David Batchelor said...

9:03/12+10/9:24

Boo said...

Boo
10:31 / 11 / 13:30

B. Fritz said...

B. Fritz:
11:50/10+4/11:50 and I almost died

D. Fritz: 9:45/9+9/10:17

Iron Major CrossFit Coordinator said...

8:07/13/8:48

- Emery