Mar 13, 2016

Monday 16.03.14

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

Main WOD
Deadlift
- 10 – 10 - 10

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 is a higher rep scheme than what you typically see for strength building.  It will test your form and endurance, just like the open WODs.  Focus on form and consistency with a weight you know you can handle for 10 unbroken reps.

3 comments:

Sapper408 said...

I'll be there for the 0630 group this week

monroe said...

Thanks Bill!

Ecko Logrono said...

10-10-10 85LBS

FOR PRACTICE:
10 T2B
10 WALL BALLS 14LBS
10 BOX JUMPS

5MIN PLANK (INCORPORATED SIDE PLANKS)