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Thursday’s WOD – December 3, 2015

Pull Up Progressions

WOD A: 3 Rounds

Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

WOD B: For Time

10 Wall Ball Shots (20/14 lbs)
1 Push Up

9 Wall Ball Shots
2 Push Ups

8 Wall Ball Shots
3 Push Ups

?

1 Wall Ball Shot
10 Push Ups

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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I run. To be fair, I didn’t expect crossfit to really change my running times, but figured I would give it a month of my life and see for myself what it was all about. My last half marathon splits were a full minute less than the same race last season. I didn’t do my short runs during the week in lieu of crossfit in the morning. Whoever said crossfit wasn’t for runners is a liar. I finished 13.1 and was ready to keep going. I love this place and these coaches.

Charis Cotton

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