- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise
- Team Row for 300 Calories
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
- Two-person team row for a total of 300 calories. Each athlete rows for 5minutes at a time until 300 calories are reached. Post time to reach calorie goal.
Mobility WOD
- Spend 10 minutes on the foam roller hitting any tight spots.