May 25, 2016

Thursday 16.05.26

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)
- 3 x 5 deadlift 135/95

Main WOD
“Mr.Joshua”

5 Rounds for Time:
* Run 400 meters
* 30 GHD sit-ups
* 250-lb. deadlifts, 15 reps

U.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan. He is survived by his parents, Dr. Sam and Evelyn; brother, Ranchor; and twin sister, Kiki.

Mobility WOD
- Pigeon stretch.  2 minutes each side; 2x.

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
- Scale weight as needed but it should be challenging.  Do not sacrifice form for weight.  Do not just jump into the WOD without doing the DL warmup.

Mobility WOD
- Keep your hips level with the ground as you relax into the stretch.

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