Mar 8, 2016

Wednesday 15.03.09

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

Main WOD
12 Minute AMRAP
- 10 Medicine Ball Cleans
- 10 ABMAT Sit Ups

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
- Ensure full hip extension at the top of the clean with the ball at your chest.  Full depth as you "catch" the ball.  Work through the progression before 3, 2, 1, go. 

4 comments:

BENDER'S said...

9 full rounds 20# MB

BENDER'S said...

Coach, can we get a bit more running incorporated into a few workouts?

Ecko Logrono said...

Ran 1 mile
9 RDS RX
Ran 1/2 mile

monroe said...

There is some running in your future!