Jun 1, 2016

Thursday 16.06.02

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

Main WOD
Every minute on the minute (EMOM) for 9 minutes perform:
Power Snatch x 2

Then, 19 minute EMOM:
Even minutes, KB Swing (two hands, eye level)
Odd minutes, 10 walking lunges

Mobility WOD
- Pigeon and couch stretch

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
- For the rowing, as fast as possible each round.  Keep good form throughout the pull and the reset. 
Strict press with no dip for the one arm press.  Scale weight as needed.

Mobility WOD
- Hold each stretch each side for 2 minutes.

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