Mar 29, 2016

Wednesday 16.03.30

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

Main WOD
“Diane”

21-15-9
- Deadlift (225/155lb)
- Handstand pushups

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 good workout to benchmark your fitness.  Scale as needed on the DL and keep your lumbar curve locked in at all times.  If your form starts to deteriorate, scale the weight.