- 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
- 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!
Strict press with no dip for the one arm press. Scale weight as needed.
- Hold each stretch each side for 2 minutes.