Jun 10, 2015

Thursday 15.06.11

Warm Up
- Dynamic stretching

Skill/Strength
200 Double Unders

Main WOD
3RFT
- 50x Air Squats
- 25x Ring Dips

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!

Main WOD
Air Squats:
Feet shoulder width apart. Maintain lumbar curve, drop to below parallel. Rep ends with knees straight and hips open.

Ring Dips:
Focus on maintaining a good hollow rock position.  Keep the rings close to the body. Reps go with rings touching the shoulders to elbows locked out.