Thursday 16.02.11

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

Main WOD
Snatch

- 2-2-2-2-2

High Bar Back Squat

- 5-5-5

Post time and calories 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
- Use the same weight as your heaviest 2-rep snatch. Lower the weight under control keeping the torso upright as possible, pause for a count of one at the bottom and explode upward. Squat between your legs, not on them. Push those knees out and make room for depth.