- Dynamic stretching
- 500m row
Main WOD- 500m row
Team Fight Gone Bad
4RFT
- Wall Balls (10'/9')(20/14)
- Sumo DL High Pull (75/55)
- Box Jumps (20/14)
- Push-press (75/55)
- Cal Rows
Mobilty WOD
Break out the foam roller and hit any sore/tight spots. Spend two minutes in each position you choose.
4RFT
- Wall Balls (10'/9')(20/14)
- Sumo DL High Pull (75/55)
- Box Jumps (20/14)
- Push-press (75/55)
- Cal Rows
Mobilty WOD
Break out the foam roller and hit any sore/tight spots. Spend two minutes in each position you choose.
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
Today is partner FGB. 1 min each exercise, partners rotate between movements. Score is total number of each exercise. Its been a while since we've done the sumo DL High Pull. Keep good lumbar curve and pull to your chin.