Apr 13, 2016

Thursday 16.04.14

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

Main WOD
30 Muscle ups for time.

Follow with 3 Max Effort (time) L-sit

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
- What the…what?

That’s right, time to up your game. If you can’t do a strict muscle up, work on kipping, jumping, supported, whatever. At least practice some transitions, and do 2:1 pull ups and dips to build strength toward a muscle up.

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