Jul 12, 2016

Wednesday 16.07.13

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

Main WOD
For time:
- 100 Double Unders
- 50 Sit Ups
- 30 Wall Ball (24/14)
- 20 Pull Ups
- 30 Wall Ball
- 50 Sit Ups
- 100 Double Unders

Swimming tomorrow, bring your goggles and suit.

Mobility WOD
- Pigeon 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!

6 comments:

jennifer said...

14:58 (scaled: singles, banded pull ups). Great start to the day!!!

Boo said...

Huge piece of humble pie.
22:19 Rx

Randall Peaslee said...

22:46

Single jumps x300, jump pull ups

AARON DEVAN said...

12:29 - Rx

monroe said...

15:51 Rx. Nice work Aaron! All you guys that got in the 10's, holy metcon!
Followed with 180m farmer walk, 185lbs using hex bar.

Dwayne Beasley said...

17:19 - for the 100 DUs on the front and back end - 50 DUs (DU then SU then DU...) then 150 SU (3x1 on the second 50).