Jul 7, 2016

Friday 16.07.08

Warm Up
- 4x5 (pushups, pullups, hand stand pushups)

Main WOD
Press: 3-3-3-3-3

Follow with 180m Farmer’s carry. Grab 2 heavy kettlebells, dumbbells, or load up a trap bar (those hexagonal shaped contraptions) and walk the length of the bubble six times. Rest at each end of the bubble.

Mobility WOD
- Banded shoulder distraction; 3x with 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Boo said...

O530 Class welcomes Keith
Press: 135,145,165,185,195
Farmers walk: 165

This has to be one of my favorite workouts.

monroe said...

Press: 100x3x5
Farmer's carry: 180lb

Dwayne Beasley said...

Press 105 105 110 115 115
Farmers carry 140


135, 155(failed on 3rd), 145, 145, 145