Mar 31, 2015

Wednesday 2015, April, 1st

Main WOD "The Burgundy"
1RFT*

- 1000 Seated Bicep Curls 10/5#

*Must be performed in a business setting without Shirt

Cool Down
- 1000m Yog/Jog in group of Four

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!

WOD: Inspired by the greatest news anchor in history, this singlet offers a deep burn. IMPORTANT NOTE: Athletes may only use ONE arm for this WOD to be performed as "Rx". 

Points of Performance Below:

1. Start Position - 1/2 Swing
2. Maintain Lumbar Curve
 
3. Finish Position - 3/4 Swing

Scaling: Use Two arms if necessary, then haze your self in the mirror.