Jun 4, 2017

Monday 2017.06.05

- 2-3 mins jump rope
- Inchworm “out”
- Spiderman “back”
PVC pass throughs
2 rounds not for time
- Row 250m
- 10-12 air squats
-10-12 SDHP (empty bar)
- 5 mins Clean progressions as needed to working load

Iron Major class of 2017 Farewell WOD

3 rounds for time: In teams of 3 complete:
- Row 500m
- 20 Cleans
- 100 Double Unders

One person will be at each station. Complete the designated workload. When you are finished, you must hold a push up plank while waiting for your other teammates to finish their work. Once everyone is finished, switch stations. Each person will complete each station 3 times.

Post reflections on your year with IMCF to Comments


monroe said...

Please take the time to make an ICE comment on you IMCF experience. Positive comments help get us funding for Level 1 courses, equipment, and command support for the program. Go to: https://ice.disa.mil/index.cfm?fa=card&sp=95726&s=445&dep=*DoD&sc=15

Melissa Salamanca said...

Cleans at 75lbs (misread the board), 200 single unders, 21:39

monroe said...

32:07 with Keith and Matt. Great workout, great partners. That's what I loved about this year

Dwayne Beasley said...

25:32 - I think. ..with Matt D and Mike. 3:1 single unders and 75lbs clean