- 800m row
- Dynamic stretching
- Ankle, hamstring, hip and shoulder mobility
Main WOD- Dynamic stretching
- Ankle, hamstring, hip and shoulder mobility
- Accumulate 5 minutes in a push up plank position
- For time: Reverse Ladder - Deadlift and Overhead Squats (115/75lb).
- 10 DL / 1 OHS
- 9 DL / 2 OHS
- 8 DL / 3 OHS
- and so on
Mobility WOD
- Hamstring and rhomboid mash
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- No, it’s not a lot of weight, but it’s a lot of work. Pace yourself, maintain a tight core. Do some quality ankle, hammie, hip and shoulder mobility so you can hit the right positions in your squats.
Mobility WOD
- Spend two minutes working on each leg and then place the ball between your shoulder blades, along the spine, and move through the range of motion.
Mobility WOD
- Hamstring and rhomboid mash
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
- No, it’s not a lot of weight, but it’s a lot of work. Pace yourself, maintain a tight core. Do some quality ankle, hammie, hip and shoulder mobility so you can hit the right positions in your squats.
- Spend two minutes working on each leg and then place the ball between your shoulder blades, along the spine, and move through the range of motion.