Jun 1, 2016

Wednesday 16.06.01

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

Main WOD
6 Rounds: Row for 20 Calories.  Rest 1 minute between rounds.


One Arm Press, KB or DB.  3 - 3 – 3 – 3 – 3.  That’s five sets of three strict presses per side.  

Mobility WOD
- Banded shoulder stretch; 3x each side for 2 minutes

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
- Use a band attached to the pullup rack and stretch out your shoulders.

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