Feb 17, 2016

Thursday 16.02.18

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Power Clean

- 5-5-5-5-5

Post time and calories 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 a weight that is much lighter than your 5 Rep Max (5RM). Work on speed, technique, and form. Keep the weight in your heels, the bar close, fully and forcefully extend your hips and catch the bar in a partial squat with the bar racked on your shoulders and the elbows high.

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