***Bubble Deep Clean at 1730 Today***
Main WOD "Round Robin Battle"
3 Round for Reps; 3 Athletes per battle
- Athlete A: 500m Row
- Athlete B: Dumbbell Snatches 50/35 (One Arm Alternating)
- Athlete C: Double Unders
***Rotate and Repeat
Hand Stand Walks
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: Battle (A.K.A Adversary WOD). The row determines when athletes rotate stations. The goal is to rack up the most total reps of DB snatches and double unders. The faster you row, the less time you give your opponent to score reps. Use Kettle bells in lieu of Dumbbells as needed. Everyone Rows 3 times!!!
Skill: Hand Stand Walks. Coaches will demonstrate the skill and give progressions to work with based on skill level. Progressions are HS Holds, Wall Walks, Walk Off Wall, Full HS Walks.