- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)Main WOD
5 x 5 touch & go power clean + push jerk
Rest 5 minutes, then:
- 5 Power snatch (catching the bar in a partial squat)
- 5 toes to bar
Men use 95lb women use 65lb. Find your pace and keep moving.
- Foam roller for 10 minutes
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!
- Spend 10 minutes rolling your quads and IT band.