Jun 6, 2016

Tuesday 16.06.07

Warm Up
- Warm up with a 500 meter row and 5 x 5 Goblet squats.

Main WOD

Front Squat: 5-5-5-5-5
Snatch Grip Deadlift: 3-3-3

For tomorrow, bring a weight vest or a back pack loaded with at least 20 pounds. Plan to start your work out earlier if you can, tomorrow will be a longer session (about 90 minutes, max).

Mobility WOD
- Pigeon Stretch; 2x for 2 minutes each side

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
- Elbows up on the front squats and hip crease below the knee at the bottom.

Mobility WOD
- Targeting the hip flexors again.  This area is extremely tight among runners and military.

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