- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1 minute in a handstand
- 3 x 1-2-3-4 pull ups
- 3 x 2-4-6-8 push ups
- 3 x 3-6-9-12 squats
Mobility WOD
- banded shoulder distraction
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
- This is a every two minutes work out where in the first two minutes you perform 1 x pull up, 2 x push ups, 3 x squats. Rest for the remainder of the two minutes. When the two minutes are up, perform 2 x pull ups, 4 x push ups, 6 x squats before again resting for the remainder of the two minutes. Continue in this fashion until you’ve completed the 4-8-12 set, that’s one round. Start again with 1-2-3 set on the next two-minute mark. Repeat until you complete three full rounds
Mobility WOD
- Lets get some mobility into those shoulders. Spend a minute minimum each side and rotate 2x.