Jan 12, 2016

Wednesday 16.01.13

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

Main WOD
In a 12 minute window complete:
- 50 toes-to-bar
- Work up to a 1 rep max clean and jerk in the remaining time.


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

1 comment:

Ecko Logrono said...

5 RDS
250 row
10 pushpress
5 wall balls
Time:14:40