- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)Main WOD
5 rounds of:
- 10 OHS 75/55#
- 5 Ring Dips
- 10 Toes To Bar
- 5 Pull Ups
Follow with Suitcase Carry: Six lengths of the bubble with the heaviest single KB/DB you can manage. Alternate sides.
- Banded shoulder distraction. 2 minutes each arm; 2x.
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!