Jun 7, 2015

Monday 15.06.08

Warm Up
- Dynamic stretching

Skill/Strength
- 1x20 Back Squat

Main WOD
Kettlebell Hell
- 150x KBS (53/35)

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!

Skill/Strength
Remember your last week weight.  If you made it through all 20 unbroken, up your weight.  If you didn’t, then stay where you were.

Back Squat:

Set up.  Feet to hip width apart with toes turned slightly out.  The bar should rest across your back in the high back rack position.  Bow your shoulders up to help with holding the bar.

Drop your butt back to maintain the lumbar curve and follow your butt to the ground.  As you move down and up, track your knees out over you toes.  Push your knees out as your press up to keep the knees from caving in.  The rep is good with depth below parallel and finishes with knees straight and hips open.

Main WOD
Each time the bell stops moving (it must be moving up and down), automatic 10 burpee penalty. 

**This is a high rep work out.  Feet under your hips, allow the bell to go between your legs with a muted him.  Violently “pop” your hips open to generate momentum.  This is a core, hip flexor work out.  The arms help the bell track where it is suppose to go.

TIP:  You will have to break eventually.  Sometimes, the burpees are worth it.  Plan it out and stick to your plan.

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