Friday 16.02.05

Warm Up

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

Main WOD
For time: Team Reverse Kettlebell Swing/Goblet Squat ladder

- 10 Swings, 1 Goblet Squat
- 9 Swings, 2 Goblet Squats, etc., until you reach 1 swing, 10 squats.

How to do it: One person does Swings, the other squats. When you get to the end of your ladder, swap roles.

If the math gets muddled, just remember the total reps for any set is 11.

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

- To do a goblet squat hold the weight or KB to  your chest and squat down.  While keeping your chest up, ensure your hipcrease drops below your knee and drive back up.  Repeat.