Wednesday 15.06.17

Warm Up

- Dynamic stretching

Skill/Strength
3 RFT
- 30 DU

Main WOD
Fran
- 21-15-9
- Thrusters (95/75)
- Pull-ups

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
Ensure full squat, hip crease below the knee, and full hip extension at the top of the thruster.  This is a smoker, have a strategy.