Apr 29, 2015

Thursday 15.04.30

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up

Skill/Strength
- Mobility

Main WOD
20 min time cap
30-20-10

-Thrusters 45/35
-Box Jumps 24/20

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!

Warm Up: Stretch out on your own and be ready with a PVC Pipe.

Skill/Strength: Hip mobility. Watch this video for the workout and do as a group. If you are watching this video and have a sick feeling in your stomach, then you are the reason we are doing it. 

Main WOD
Last day of April!  Here is your last tempo workout before increasing your weight on the bar for May.

-Thrusters: Keep those elbows up and pace yourself to try and keep them unbroken.
-Box Jumps: Jumps or step ups allowed.

There is a 1-sec penalty for every rep not completed.