Jul 10, 2016

Monday 16.07.11

Warm Up
- 3x10 (Pushups, pullups, knees to elbows)

Main WOD
5 RFT:
- 30 Double Unders
- 20 Push Ups
- 10 Box Jumps (24/20)

Mobility WOD
- Calf stretch; 3x with 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!

Main WOD
-  Ensure full hip extension is reached at the top of the box jump.  Step downs are authorized.

7 comments:

Unknown said...

12:21 (scaled, singles & knee PU)...with extra high box jumps for cash out. Thanks for the encouragement!

Boo said...

Great workout today day.
0530 group (7 pax)
WOD time: 13:17 Rx

Thanks

jennifer said...

12:21 (scaled, singles & knee PU)...with extra high box jumps for cash out. Thanks for the encouragement!

AARON DEVAN said...

7:56 - Rx

Dwayne Beasley said...

12:18 a nice triplet with the 1600 group

David Batchelor said...

7:14 nice one

Patrick Rood said...

11:24, had to sub jump tucks for double unders.