Feb 7, 2016

Monday 16.02.08

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

Main WOD
Every Minute on the Minute (EMOM) for 20 minutes:

- 3 strict pull ups
- 6 strict push ups
- 9 air squats

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
- Chin above bar on the pullups.  Chest touches the ground on pushups.  Hip crease below the knee on air squats.

4 comments:

Ben Meier said...

5-10-15, kipped on pull-ups after first two sets to keep every round on the minute

Sapper408 said...

Started off with 25 sec rest and finished with 20 sec. 0630 group crushed it

monroe said...

Strict pull ups got tough after round 12.

Daniel Riesenberger said...

4-8-12. Struggled with truly strict Pullups starting around round 14.