Jul 3, 2016

Monday 16.07.04

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

Main WOD
For time:
241 burpees

Mobility WOD
- Peck mash each side for 2 minutes; 2x.

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:

monroe said...

241 in the Oklahoma heat. Mostly 5's and 10's, 20's for the last two sets. Everyone have a safe and fun 4th!

Dwayne Beasley said...

241 at 43:50. Followed a EMOM scheme. 10, 8, 6, 5 except the last 20 or so

Dwayne Beasley said...

Happy Independence Day !

David Batchelor said...

3 hours on my new chain saw. No burpees for me today