Tuesday 15.03.10

Main WOD
14min AMRAP

- 10 OHS 95/65#
- 15 Toes to bar
- 400m run

Strength: Thrusters

- 3x 7 @ 60% 1 Rep Max

Post loads and results to www.ironmajorcrossfit.com.

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Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: I know, I know. You just did the open and you're sick of overhead squats….and toes to the bar. But trust me, you thank me come summertime when you've got on your short- shorts. Use the run to recover a bit in between rounds without allowing your muscles to seize up.

• Overhead Squats: Watch some of the best from last year…
• Toes to Bar: Watch these tips and tricks here.

Scaling: Reduce the weight to a training bar or PVC Pipe. Substitute Knees to Elbows instead of Toes to Bar.  Reps remain the same.

Skill: Thrusters. Full ROM, especially because we are working with a light weight. Achieve full extension overhead at the top, full depth below parallel at the bottom. Stable midline throughout the movement, connect the bar in a front rack on the way down.