- 400m Run
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
“Dueling Double Unders”
For time:
Two persons alternate performing 50-40-30-20-10 double-unders.
5 burpee penalty for both athletes every time a jump is missed by either partner.
Mobility WOD
- Foam roller
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- If you can’t do double-unders, use a single jump 2:1 substitute.
Mobility WOD
- Spend at least 10 minutes hitting any sore spots.
- Spend at least 10 minutes hitting any sore spots.