- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WODPush Press: 3-3-3-3-3
Mini-metcon:
5 rounds, no rest:
- 5 Kettle bell swings
- 5 toes-to-bar
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- This is a two part WOD. The first part is working on strength. Keep your core tight and dip/drive explosively.