Main WOD
4 RFT
- 10 Toes-to-Bars
- 20 Burpees
- 30 Double Unders
- 400m Run
Optional Strength
- Back Squat 1 Rep Max
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Welcome back from the Holidays! Nothing like a full body blast to get back into the swing of things...literally. Start this WOD at the rig and execute 10 toes to bars. Try and go unbroken and drop immediately in to your burpees. Burpees begin with chest/quads on the ground and end with feet off the ground with the hips fully extended and elbows above ears. Grab your rope and knock out 30 DUs or 90 singles. Then hit the road for a quick 400m run or 500m row. Recommend using the run as your active recovery to maintain a solid pace throughout all four rounds. Tips below:
Scaling: Substitute Knees to Elbow (K2E) for TTB. Substitute Pop-Out burpees for regular burpees. Substitute singles for double unders at 3:1. Substitute 500m row for 400m run.
Strength: Time to gage your improvements from last month's squat work. Partner up in teams of three and find your 1 rep max. Remember to set your feet, establish a good lumbar curve and brace your core. Squat to parallel and exhale on your way up while keeping a neutral head position. Enjoy!!! If you already know your 1 rep max, find your 3 rep max...
ROUTINE IS THE ENEMY.