Jan 21, 2016

Friday 16.01.22

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
WOD: “Swing Away.”

Two partners face one another with a kettle bell between them. Alternate performing two-handed chest-high swings in an ascending ladder (1-1, 2-2, 3-3, and so on) until one partner cannot match the other’s set of reps without pausing, then reverse the ladder. Rest only as long as it takes your partner to complete their turn.

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
- Use your hips to drive the weight.

2 comments:

Sapper408 said...

Ian and Bill - 18 w/ 70lb KB

Ashley Goldman said...

Rebecca and Ashley...15 @35lbs