- 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
- 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!