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!

4 comments:

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

AARON DEVAN said...

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