Apr 14, 2016

Friday 16.04.15

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

Main WOD
Partner WOD: “I Go, You Go”

For Time:
120 KB swings (eye-level height, 53/35lb)
120 Double unders
120 Medicine ball cleans (20/14lb)
120 Burpees
120 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
Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise. Do the exercises in any order you wish. There’s an old parable that goes: “If you are given a frog and a piece of cake to eat, eat the frog first.” Personally, I’d do the burpees first. They’re the most taxing, get it?

1 comment:

Sapper408 said...

Ian and Bill 22.53 (Great Friday workout coach)