Feb 22, 2016

Tuesday 16.02.23

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

Main WOD
For 20 Minutes:

Every Minute on the Minute perform 2 Handstand Push ups and 3 strict pull ups

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
Since you have to move from the wall to the pullup rack, claim your own spot and go back to it every time.  Chin above the bar on the pullups.  Scale with bands as needed.


Daniel Riesenberger said...

20 Rds, Rx'd.

monroe said...

I got to round 15 and then the shoulder said "no more"
So I practiced DU's, wall ball, then 3 rounds of 10 of box jumps and 10 135lb DL