- Dynamic stretching
Main WOD
Partner Cindy +
30min AMRAP
- 5x Pull-ups
- 10x Push-ups
- 15x Air Squats
30min AMRAP
- 5x Pull-ups
- 10x Push-ups
- 15x Air Squats
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
LAST DAY!!!!!! MAKE IT COUNT. Partner up and end on a high note!!!!!
One partner works while the other rows 250m. When the rower finishes, then that athlete picks up where the partner that was working left off. This continues for 30 minutes.
Cindy is set as an individual event and only 20 minutes. Lets get after it for 30!