May 22, 2014

Friday 14.05.23

***Last Day to Sign Up for Memorial Day Murph***

Team WOD
4 Person Team, 1RFT

250 Chest to Bar Pull Ups
250 Kettle Bell Swings (24/16kg)
250 Double Unders
250 Overhead Squats (95/65lbs)

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

WOD: In Teams of 4, 2 people work while 2 people rest in the bottom of the air squat.  Teams can start on any movement, however, one exercise at a time.  Teams cannot move on to the next movement until the first movement is complete.  Switch in pairs, no penalty for switching.  Quickest team through the list wins.

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