Oct 14, 2015

Thursday 15.10.15

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Weighted pull-ups (strict):
- 3-3-3-3-3

Mobility WOD
- Tricep and shoulder mash

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
- Full extension at the bottom of the pull-up.  Chin over bar.  If you cannot do a strict pullup, today is a good day to practice.  Scale and add weight as needed.

Mobility WOD
- Mas each side for 2 minutes.

2 comments:

Kevin McDonald said...

Weighted pull-ups:
3 x 26, 35, 44, 53, 70
Then switched to chin-ups:
3 x 79, 88, 2 x 97

monroe said...

10, 20, 30, 40, 40