Main WOD
- Beep Testor
- 12min EMOM of 125m Row/ 100m Run
Optional Strength
- 7x 5 Back Squat @75% 1RM
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: You know we can’t go 6 months without the Beep test. Today’s workout will be at the west gym courts of Harney gym. The beep test will start at 0545 and the last test will run around 0745. For those unaware of the beep test, all you need is your running gear and a strong set of lungs. The beep test is basically a repeating 20 meter shuttle run. As the test progresses, the time interval gradually decreases. Here is a very basic short video link of the test: beep test demo
Note: Most of us will attempt the beep test twice, so get ready for some peer pressure...
Alt WOD: If you cannot make it to the west gym between 0545 - 0745, substitute with the WOD below:
- 12 minute EMOM of 125 meter row OR 100 Meter run