Sep 29, 2015

Wednesday 15.09.30

Warm Up
- 500m row
- Dynamic stretching with focus on hip opening drills

Main WOD
Core work: 3 x 10 “Supermans.” Lie on the floor and lift your legs, arms and head off the ground. Hold for a count of two. That’s one rep.


WOD:

3 rounds:
9-7-5 reps of chest to bar pull ups and snatch (95/65)

Rest 5 minutes between rounds.

Mobility WOD
- Banded shoulder distraction

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Ensure shoulders are locked out during the snatch.  Full depth on the squat with weight on your heels

Mobility WOD
Hold the stretch each side for 2 minutes.