Aug 10, 2016

Thursday 16.08.11

Warm-up:
- 20 Air squats
- 20 Mountain Climbers (slow & knees touch outside elbows)
- 20 Walking Lunges (10 each leg)
- Bear Crawls (wall to GHDs and back, 2x)

WOD:
For Time:
- 20 Pull Ups
- Run 3 Miles
- 100 Situps

3 Mile Route: 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 Kearny. Turn right on Kearny and run east to Grant. Turn right on Grant and run south to Cody, then left on 4th to the bubble.

Recovery:
- Standing Quad Stretch
- 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. 
- Foam Roller: Back, Glutes, Hamstrings, Hips, Calves, Shoulders

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!

8 comments:

Emery Baughan said...

27:12 Rx Humidity was not fun this morning.

David Batchelor said...

Rx in the afternoon sun @33:54

Sara Cheatham said...

took 15 minutes to practice 14 pull-ups by 2s. Then held the hollow above the bar for 10s, 5 singles.
swam 11 laps in 20 minutes instead of the run, since I was so terrible at that earlier this week!

Matt Slyder said...

35:24

Dwayne Beasley said...

34:16. Had to walk a bit on the 3 miler.

Angela Edwards said...
This comment has been removed by the author.
Angela Edwards said...

You Rock

Angela Edwards said...

Complete banded PU, 5k row in 28:12. Followed with 100 ab mats, did not track fir time