Jun 4, 2017

Monday 2017.06.05

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


WOD
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

4 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