Sep 20, 2016

Wednesday 2016.09.21


Warm-up:
- 10 shoulder rotations (forward and back)
- 10 hip rotations (clockwise and counterclockwise)
- 10 air squats

WOD:
Swim 10 x 50m

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!

4 comments:

AARON DEVAN said...

Max effort today. Swimming technique coaching from Adam was great.

34/35/37/38/41/40/40/40/40/39

monroe said...

Coulda used some of that great coaching from Adam!
Felt good today anyway, 47-55 secs, rested 1 minute between efforts.
Followed with some DU practice. Tried some MU's but that wasn't happening after swimming.

Dwayne Beasley said...

50 to 55 secs per split

Patrick Rood said...

First three laps: 55-57sec
Next six: 1:05-1:10
Final lap: 1:04
About 2 min rest in between