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Tuesday’s WOD – February 9, 2016

Pull Up Progression

WOD A

Snatch deadlift w/ :03 pause at launch position + pull (3+1)x4 @ 60-75%
Snatch balance 5×3

WOD B

3 RFT

15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)

WOD C

8 Sets

20 seconds of Hollow Rocks or Holds
Rest 10 seconds

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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