Main WOD
1RFT
- Row 1000m
- Run 800m
- 100 DU
- Row 750m
- Run 400m
- 75 DU
- Row 500m
- Run 200m
- 50 DU
Strength
Front Squat - 1x Rep Max
Skill
Handstand Hold - Max Effort 1:00/:40/:20
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: This WOD is a lot of cardio to start the week. For those worried about their APFT score, this should help. Lots of running, rowing, and Double Under to keep your heart rate up. If you don’t have the Double Unders, scale 3:1 [300-first round, 225-second round, 150-third round].
Strength Work: Warm up with a few lighter weight Front Squats, then take 15 minutes to find your 1 rep max. Recommend the following rep scheme with 1 min rest in between (3-3-3-1-1-1-Max).
Skill Work: 3 set of 1:00/:40/:20 of Handstand Hold. Not hard enough? Don't use the wall...
ROUTINE IS THE ENEMY.