Feb 16, 2016

Wednesday 16.02.17

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

Main WOD
For time:

100 Double Unders, then

9-7-5-3

- Pull ups
- Ring Dips
- Goblet Squats

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
- Ensure your chest goes below parallel and you extend fully at the top of the ring dips.

5 comments:

Ben Meier said...

5:38 (70# kb)

Sapper408 said...

6.42 (53 KB). Great 06:30 group

Rj Mantick said...

4:40 (1:1/ 70LB KB)

Brandie Wempe said...
This comment has been removed by the author.
Brandie Wempe said...

6:51 35# SU