Jul 14, 2016

Friday 16.07.15

Warm Up
- Dynamic Stretching (Atlas Lunge, high knees, glute kicks, inch worm, straight leg deadlift on one leg, 10 clapping push up)

Main WOD
“Diane”

21-15-9
- Deadlift (225/155lb)
- Handstand pushups

Mobility WOD
- Pigeon stretch; 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!

Main WOD
-  Scale weight as needed on the deadlift.