Jul 27, 2016

Thursday 16.07.28

Warm Up:
- Side Step/Shuffle (10m to the left, then 10m to the right)
- Weave Step/Grapevine (10m to the left, then 10m to the right)
- Backward Jog (10m)
- Butt Kicks (10 reps each side)

WOD:
For time: 
- Run 5.4 miles. 

*The route is as follows: Head south on 4th Street (the street just east of the bubble) to Iowa. Go west on Iowa to Biddle. Turn right on Biddle and run to Pope. Turn right on Pope and run east to Grant. Turn right on Grant and run south to Cody, then left on 4th to the bubble. That’s 2.7 miles. Repeat the route for a total of 5.4 miles.

Mobility Wod:
- Standing Quad Stretch 
Toe Touches (seated and standing)
- Standing Calf Stretch
- Ankle Rotations (clockwise, then counterclockwise)
- Hamstring Stretch (on back) - lie on your back, pull one straight leg in close to chest, bottom of foot pointing toward the sky, rotate ankle, hold stretch for 5 breaths. Repeat with other leg.

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:

Boo said...

Wandered aimlessly around the post for 53 min.
Know this is huge weakness for me. Appreciated the challenge, need to do more distance running.

Pete said...

43:29

Dwayne Beasley said...

One loop of 2.7 at 21 mins and a bit of change

Sara Cheatham said...

lap 1: jog 1 min/speed walk 4 min
lap 2: jog 2 min/speed walk 3 min
total time: 1:06

monroe said...

Same as Sara. Nathan joined us for the first lap.