Friday 16.01.29

Warm Up

- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
WOD: “Passing the Bar”

For time:
A two person team passes a med ball over the “Speal” bar in wall ball fashion for 100 reps.

Each catch and pass must pass through a full range of motion squat (hip crease below the knees).

Five penalty burpee for each time the ball does not clear the bar and each time the ball is dropped.

Post loads and results to www.ironmajorcrossfit.com.

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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD

- The speal bar is the bar you can do muscle ups on.  If there are multiple people working out, over the top of the regular pull up portion of the bar is the same height.