Main WOD
3 Round For Time:
- 25 Power Cleans/Front Squats/Shoulder to Overhead (115/75)
- 20 Wallballs (20/14 to 10’/9’)
- 15 Toes to Bar
- 10 Burpees
- 5 Muscle Ups
Optional Strength Work
- Strict Press – 8x65%, 8x70%, 6x80%, 6x85%
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: This is a shoulder intensive WOD, so warm up those shoulders before “GO!”
On the barbell, the first round is Power Cleans, the second round is Front Squats, and the third round is Shoulder to Overhead. All use the same weight. For the Front Squats, if you do a Squat Clean from the ground, it counts as one of your Front Squats.
If you need to scale, scale the weight first, like 95/65, and do Knees to Elbows. Scale the Muscle Ups with 10 Chest to Bar Pullups or further to 10 Jumping/Banded Pullups.
Optional Strength Work: Strict Press again.
ROUTINE IS THE ENEMY.