Jun 21, 2016

Wednesday 16.06.22

Warm Up
- 3 rounds of 10 pass throughs with the PVC pipe and 10 pushups.

Main WOD
Pull Up Ladder, 3 Rounds for Reps
Perform 1 Pull Up on the minute every minute, adding 1 Pull Up each minute and continue to add 1 Pull Up each round until you can no longer continue. (e.g., if you get to minute/round 15 and you only complete 14 of the required 15 Pull Ups, then you are done and your score is 14+14.) On the next minute, start the second round with 1 Pull Up. Continue to add 1 Pull Up each round until you can no longer continue. On the next minute, start the third round with 1 Pull Up.

Mobility WOD
- Banded shoulder extension .  2 minutes each side; 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!

2 comments:

Sapper408 said...

Bill - 10/9/9. I kept my first 5 pull-ups strict for each round

Coaches tip
Bar Grip - do not rest the pad of your hand on the bar. Keep the crease between your finger and pad on the bar. This will prevent blisters.

monroe said...

8/8/7 Strict pull ups throughout