Dec 16, 2015

Thursday 15.12.17

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Weighted Pull Ups:
- 3-3-3
- 2-2-2
- 1-1-1

Mobility WOD
- Banded shoulder distraction

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
- Strict pullups each time.  After you're complete with the pullups, work on a skill you're not good at.

Mobility WOD
Hold each stretch each side for 2 minutes.

2 comments:

Boo said...

3x3x15
3x2x25
3x1x30

Skol

Ben Meier said...

3x3 @ 70# kb
3x2 @ 70# kb
3x1 @ 70# kb