Jan 5, 2016

Wednesday 16.01.06

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

Main WOD
In a 12 minute window complete:
- 75 wall balls 
- Work up to a 1Rep Max power snatch in the remaining time.

This may or may not equal your one rep max, just work up to the heaviest single you can manage in the time remaining.

Programming note: come prepared to swim tomorrow!

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
- A power snatch is where you lift the bar from the ground to locked out overhead in one movement, catching the weight in a partial squat.


2 comments:

monroe said...

Wall ball done in 4:49, 130lb power snatch

Kiowadawg said...

5:11 wall balls and 95lb power snatch working on form