CrossFit Ironside – CrossFit
Shoulder Press (1 Rep Max)
Opt. 1 Test 1 Rep Max
Opt. 2 10×2 EMOM @ 80% of 1RM
Opt. 3 Strength Accessory Work
Paul’s Bday WOD (Time)
Repeat Birthday WOD for Paul Fenech 2015
For Time:
32 KB swings
1 rope climb/10 Ring-rows
24 burpees
32 one-arm snatches
1 rope climb/10 Ring-rows
24 burpees
32 pull-ups
1 rope climb/10 Ring-rows
24 burpees
32 russian twists
1 rope climb/10 Ring-rows
24 burpees
Rx+50/35
Metcon (AMRAP – Reps)
Optional Accessory Work:
4-5 Rounds:
Super-set Strict Dumbbell Press + Push-Press
Go heavy!
In celebration of Paul’s birthday WOD, during any classes feel free to wear your favorite wrestler, superhero, villain/ spandexed, outfit!