Jul 6, 2016

Thursday 16.07.07

Warm Up
- 3x10 goblet squats

Main WOD
Back Squat: 8-8-8
Front Squat: 3-3-3

Follow with 3 x 10 GHD Hip Extensions

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
-  Ensure you get full depth on the squats and don't round at the bottom of the lift.

3 comments:

Boo said...

O530 Class

Back Squat 225-8,245-8,255-8
Front Squat 225x3x3

monroe said...

BS: 155x8x3
FS: 135x3x3
Followed with 3x 10 hip extensions, 3x3 pull-ups, ring dips

Dwayne Beasley said...

BS - 135 145 155
Same for FS
3x10 back extensions