Apr 24, 2016

Monday 16.04.25

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

Main WOD
7 Minute EMOM

Every minute on the minute do 3 touch and go power cleans.

Followed by:
4 rounds
:30 sec max effort overhead squats (95/65)
:30 sec rest
:30 sec row (cals)
:30 sec rest

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
- Touch and go means you can't readjust between exercises.  Keep your lumbar curve locked in on the cleans.  Active shoulders on the OHS.

1 comment:

Sapper408 said...

115 Cleans
26 OH Squats at 105
59 Cal Row Total