Mar 7, 2016

Tuesday 15.03.08

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

Main WOD
10 RFT:
- 10 Kettlebell Swings
- 10 Box Jumps (24/20)
- 10 Double Unders (2:1)

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
- Use your hips for the kettlebell swings.  Step downs are authorized but you must jump up with full hip extension at the top for the box jumps.  

6 comments:

Daniel Riesenberger said...

11:20 / 53lb KB

Sapper408 said...

13.44 / 53lb KB and 2:1

Great 0630 class

Ecko Logrono said...

15:20 30#

BENDER'S said...

14:53 53# with DUs

Ashley Goldman said...

24:05, 20single unders, added a every 4 minute sprint

monroe said...

Did it, didn't time it. Just kept moving. Followed with squats, 3x10 at 135lbs