Thursday 15.06.11

Warm Up

- Dynamic stretching

Skill/Strength
- 200 Double Unders

Main WOD

3RFT
- 50x Air Squats
- 25x Ring Dips

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
Air Squats:

Feet shoulder width apart. Maintain lumbar curve, drop to below parallel. Rep ends with knees straight and hips open.

Ring Dips:

Focus on maintaining a good hollow rock position.  Keep the rings close to the body. Reps go with rings touching the shoulders to elbows locked out.