Jun 16, 2016

Friday 16.06.17

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

Main WOD
20 Minute AMRAP

Each round consists of:

- 5 Bodyweight Deadlifts
- 15 KB swings (eye level, 53/35)
- 10 Single-arm Push Press with the same KB, alternate sides.

Mobility WOD
- 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!

Main WOD
- Load the bar with your bodyweight.  Keep good form and sacrifice speed or weight before you sacrifice form.  Keep your core tight throughout the push press and don't overextend your hips to counter balance the weight.