Sep 5, 2016

Tuesday 2016.09.06


Warm-up:
- Row 500m

2 Rounds of:
- 15 GHD sit-ups
- 10 Strict pull-ups (band or jumping as needed)
- 5-7mins individual focus areas as desired

WOD:
Back Squat: 5-5- 5-5- 5

*Bring swim suit and goggles for tomorrow, we’re going swimming!

Cool Down:
- Dead hang from pull-up bar (2mins)
- Pigeon stretch
- Couch stretch (20-30 secs each leg)
- Finish with foam roller as needed

Post loads and results to 
www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

6 comments:

Sapper408 said...

175

Sara Cheatham said...

worked up to 115#

Matt Slyder said...

135, 155, 175, 195, 195

monroe said...

155 x 5 x 5. Practiced muscle ups in between sets.

Sara Cheatham said...

Mike Cheatham
135, 145, 155, 165, 175. Really focused on form; felt really good.

Rich M. said...

Worked up to 225 for last three sets. Shout out to Leah who got her first bar-muscle up afterward!!!