Jun 13, 2016

Tuesday 16.06.14

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

Main WOD
For Time:

- 40 Wall Balls
- 30 Push Ups
- 20 Pistols (alternating)
- 30 Push Ups
- 40 Wall Balls

Mobility WOD
- Groin stretch.  2 minutes left, center, right; 2x.

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
- Nice ladder exercise.  Breath deeply and use the rack to help you balance if needed for the pistols.

Mobility WOD
- The groin muscle is integral to every lift and usually extremely tight.  Don't skip this one.

2 comments:

Rich M. said...

8:03- RX. Slowing down in my old age!!

Dwayne Beasley said...

10:15 wall balls at 14lbs and pistols with rack for balance. Great workout with Angela, Dave and Nick in the afternoon bunch.