Jan 18, 2016

Tuesday 16.01.19

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

Main WOD
10 Rounds for Time:

- 8 Goblet Squats
- 6 Kettlebell swings (eye level)
- 4 Hand Stand Push ups

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
- Hold the KB to your chest for the goblet squats.  Weight on the heels and hip crease below the knee.

5 comments:

Daniel Riesenberger said...

45lb KB - 14:07. Cruising until I had to break up the HSPU in round 7.

Sapper408 said...

53lb KB - box for HS PUs - 14.03

Ecko Logrono said...

35lb KB - 14:69

Ashley Goldman said...

14:01 35lb KB, sub HSPU with Pull-ups

Russ Ames said...

35'kb, piked hspu off box: 9:56