- Dynamic stretching
- 400m run
Main WOD- 400m run
- Accumulate 5 minutes in the push up plank position, then
5 rounds for time:
- 10 hang power snatch, right hand
- 20 double unders
- 10 hang power snatch, left hand
Mobility WOD
- Rhomboid and trapezius 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
Use kettle bell and do KB snatch if there are no dumbbells. Weight is up to you, just pick something you can maintain for 100 reps. Remember to keep that tight core plank position whether you are jumping rope or snatching.
Mobility WOD
Grab a lacross ball and lay on the ground. Place the ball in between your shoulder blades to one side of the spine and slowly inch up towards your traps (towards your neck) while moving your arm, thats on the same side as the ball, through its range of motion. Move slowly as you're trying to get deep into the tissue. If it is too much pressure to lay flat, turn your body slightly away from the ball to ease the pressure.