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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’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

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