May 19, 2015

Wednesday 15.05.20

Warm Up
- Burgener Warmup

Main WOD
A) 3RFT
- 30 DU
- 10 T2B
- 10 Burpee

Rest 2 minutes

B) For Time
- 1K row
- 40 DU
- 10 Clean and Jerk (70% body weight)
- 40 DU
- 10 Power Clean (70% body weight)
- 40 DU
- 10 Front Squat (70% body weight)
- 1K row

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
Metcon all day long! It’s two WODS for the price of one! On part A, focus on pacing yourself. If you crush yourself too quickly, you will pay for it in part B.

Part B starts and finishes with a 1K Row. Pace, pace, pace. This workout can take 18 minutes, or it can take 28 minutes depending on how well you manage your work. Stick with the 70% of your bodyweight for the bar movements.

Scale the DU at 3:1.