- Dynamic stretching
- 500m row
Main WOD- 500m row
- Accumulate 5 minutes in the push up plank position, then
“This and That”
This: 500 M Row (1 Person Cap at 500M i.e., row 500 then switch. Switch as many times as time permits)
That: Wall Ball (20/14)
REST 2 Minutes
6 Min
This: Ground To Over Head (115/95)
That: Burpee Box Jumps (24/20)
REST 2 Minutes
6 Min
This: Double Unders
That: Push ups
REST 2 Minutes
6 Min
This: Pull Ups
That: Air squats
Mobility WOD
- Foam roller
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
Two person teams. One member does “this” while the other does “that.” Members may switch between “this” and “that” at anytime during the round unless otherwise prescribed.
Total reps equals total score. For rowing, score 1 point for every 50m rowed (partial under 50 does not count).
Mobility WOD
Spend at least 10 minutes on the foam roller hitting any spots that are tight.