Jun 30, 2016

Friday 16.07.01

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

Main WOD
For time:
21-15-9
- Body weight Deadlift
- Box Jumps, 20” box

Mobility WOD
- Foam roller Friday!  You probably need it after this week.  Spend at least 10 minutes hitting the tight spots.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Step downs are authorized.  If you cannot deadlift your bodyweight, pick a weight you can use across all sets.

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