CROSSFIT IRON MARY'S WOD | Workout of the Day

WEDNESDAY 11.27.2013

In honor of Coach Grant and his wife, Jennifer, we are dedicating today’s WOD to them in memory of their baby, Christopher Jordan Chaney, who received his wings this past weekend. We are currently accepting donations to give to them…every little bit helps. Thank you for your support and prayers during this time of sorrow.

>>Click Here to make a donation to help them through this difficult time


A1. TnG Push Press/Jerk Progressions
B1. TnG Ground to Overhead Progressions

EMOM for 10 minutes
Even: 5 UB TnG Ground to Overheads
Odd: 20-30 Double Unders


EMOM for 8 minutes
Even: 3 Heavy Deadlifts (Ex: 275/185)
Odd: 7 Box Jumps (30/24) + ME Burpees

EMOM for 8 minutes
Even: 3 Deadlifts
Odd: 7 Box Jumps (24/20) + ME Burpees


A1. 5 x 10 GHD Sit-ups, rest 30
A2. 5 x 1:00 Plank Holds, rest 1:00