Jan 19, 2016

Wednesday 16.01.20

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

Main WOD
In a 12 minute time window complete:
* 50 calorie row
* Work up to a one rep max deadlift 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.

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
- As soon as your form starts to break down on the deadlift, that's your max.  Do not sacrifice proper form for weight as that is an injury waiting to happen.


Ben Meier said...

1:50 row. 365# DL

Ecko Logrono said...

4:08 row 175# DL

and made up yesterday's class

Ashley Goldman said...

3:44, 185lbs. #sorefromyesterday

Sapper408 said...

315 DL - PR

monroe said...

2:52 row, 325 DL