May 3, 2016

Wednesday 16.05.04

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

Main WOD
3 Rounds for time:

- 10 Power Cleans (135/95)

- 2 min row for calories

- 2 minute rest


Post time and calories 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
- If your form starts to suffer on the cleans, scale to a lower weight.  

2 comments:

Sapper408 said...

Coaches meeting at 1600 in the box tomorrow. Please post anything you like, don't like, or suggestions if you can't make the meeting.
Thanks

Sapper408 said...

43,43,41 cal on the rows

Coaches notes
1. Clean - open up the hips, shrug and then get under the bar
2. Row - legs, hips, arms. Push hard with you legs and and hold for a fast count when you're done pulling