Jul 28, 2016

Friday 16.07.29

Warm Up:
3min Jump Rope (DU or SU) 
- 10 Pull-ups
- 15 Air Squats
20 Weighted Walking Lunges (10 each side with a plate held over head)
- 25 Ab Mats

WOD:
“Run From Fran” (Partner WOD)

This is a partner 20 Minute AMRAP, where:
A: Runs 400 meters, while
B: Performs Fran, 21-15-9 of Thrusters (75/55lb) and Pull-ups

- When partner A finishes the run they pick up Fran where B left off. The score at the end of 20 minutes is the team’s complete and partial rounds of Fran.

- This is a grinder, so do not unleash your usual Fran fury right off the bat because you will need to manage the effort to make it the full 20 minutes.

** No partner? Do one round of Fran and run 400m between sets of 21-15-9. **


Mobility Wod:
- Pigeon Stretch
- Couch Stretch
- Toe Touches (Seated & Standing)
- Downward Dog
- Upward Dog
- Foam Roller: Back, Glutes, Hamstrings, Hips, Calves, Shoulders

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!

4 comments:

Pete said...

RX'd W/ Stephen: 3 + 21 thrusters

AARON DEVAN said...

Rx+ @95lbs with Ryan: 2 + 54 reps

Sara Cheatham said...

With ANGELA: 2+21+1 Nice work partner!!

Dwayne Beasley said...

With Joel 2 rounds + somewhere in the 3d, which now escapes me. Great partner WOD to finish the week