- Dynamic stretching
Main WOD- Row 1000m
- 9x Cleans (135/95)
- Row 500m
- 15x Cleans
- Row 250m
- 21x Cleans
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
Row:
Good set up. The Row goes legs, hips, arms, hips; legs…Coaches will cover the rowing technique.
Cleans:
As it is called, this is a clean. Meaning it is a full squat.
Set up:
Feet hip to shoulder width apart with feet turned slightly out. The clean is a “two-pull” movement. The lift begins with the knees moving back and out of the way. Once the bar is mid thigh, violently open your hips with a good shoulder shrug. Elbows high and outside and drop under the bar. The lift ends with bar in front rack, knees straight, and hips open.