Jul 17, 2016

Monday 16.07.18

Warm Up
- Jog to track

Main WOD
- Run 8 x 200 m
Recover as needed between attempts.

Follow with 100 AB Mat sit ups

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
-  Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.


Sapper408 said...

Between. 40 - 42 seconds - great turnout for the 0630 group

Boo said...

43-46 on average good workout

David Batchelor said...

Averaged 40 even with a fastest of 37 and a slowest of 42 seconds. Awesome group today

Matt Slyder said...

Averaged speed with the front of 0630 group, 100 situps unbroken, did not time myself