***Holiday Hours from 0500-1700 CST***
Main WOD 3 Partners, 3 Rounds Each
- 10 Push Press 95/65#
- 10 Thrusters
- 10 Back Squat
*Athlete 1 - Complete Round
*Athlete 2 - AMRAP Pull Ups
*Athlete 3 - Rest
Score is Total # of Team Burpees
Post loads and results to www.ironmajorcrossfit.com.
Travel WOD
20min AMRAP
- 4 Broad Jumps
- 8 Tuck Jumps
- 12 Push Ups
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Back in the Bubble Today! Partner up in teams of 3. Every Each Athlete will conduct 3 rounds of the movements, 3 rounds of Max Pull Ups, and 3 Rounds of Rest. So here is how it works...
- Athlete A does the list while Athlete B does AMRAP Pull Ups. Athlete C Rests.
- Transition when Athlete A is complete with 1 time through the list. Athlete A moves directly into AMRAP Pull Ups while Athlete C moves into the list and Athlete B begins to rest.
- Rotate until all athletes have finished 3 rounds of the list and the AMRAP Pull Ups.
Scaling: Reduce the Weight to 65/45#. Substitute Push Press with Push Jerk. Break up the Thruster into a Squat Clean and a Push Press.