Nov 11, 2015

Thursday 15.11.12

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Power Clean: 3-3-3-3-3

Mobility WOD
- Lat Mash on foam roller

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 a good set up: feet shoulder width apart, almost touching the bar.  Hips and shoulders rise at same rate until the bar is past the knee.  Drive with the hips while shrugging and pulling the bar towards your chin.  Rotate your elbows under the bar and catch it in the front rack position with your elbows high.

Mobility WOD
Mash each side for 2 minutes.

6 comments:

Sapper408 said...

135,135,155,155, 185,185

Aubrey Ashford said...

115, 115, 135, 135, 145

monroe said...

165, 165, 165, 165, 165

David Batchelor said...

P135, 155,155,155,155
Finished w 4 x 200s and 8 hang cleans at 95

Tamika M said...

55-65-75-85(f)-75

Chuck Lawrence said...

155-185-205-225-235

Performed at Wilson Gym (AKA Fort Lewis IMCF detachment)