May 12, 2016

Friday 16.05.13

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

Main WOD
Back squat 3 x 8
Press 3 x 8
Deadlift 3 x 8

Rest no more than 2 minutes between sets and exercises. Keep moving.

Mobility WOD
- Banded hamstring stretch for two minutes each leg; 3x.

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
- Busy day with changing weights.  Keep moving and use the time between to recharge and hit each rep at 100%.

Mobility WOD
- Loop a band around your foot and stretch your leg out towards the sky.  breath deeply

1 comment:

Ben Meier said...

Squat: 185
Press: 95
Deadlift: 285