Jul 24, 2016

Monday 16.07.25

Warm Up:
- 400m Row
- 3x10 KBS
- 3x10 Goblet Squats
- PVC Mobility
- Burgener Warm-up

Skill:
3x10 Med Ball Clean

WOD:
3 Rounds for time:
- Run: 400M
- CL&J: 15 (#115/#75)

Mobility WOD
- Pigeon Stretch (2 min)
- Couch Stretch (2 min)
- Foam Roller: Hamstrings

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!

5 comments:

AARON DEVAN said...

8:37 - RX. (Whiteboard RX was 10reps)

Boo said...

Dan 1600 RX
Had 10 participants for the 0530 class.

Patrick Rood said...

11:07. 10 reps per C&J as well. Otherwise, RX

Angela Edwards said...

22:30; 15 reps C&J 55#

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