- 500m row
- Dynamic stretching focusing on hip and shoulder mobility
- 3 x 15 overhead squats with the PVC pipe
- 15 overhead squats with the unloaded bar (45/35)
Main WOD- Dynamic stretching focusing on hip and shoulder mobility
- 3 x 15 overhead squats with the PVC pipe
- 15 overhead squats with the unloaded bar (45/35)
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise
Snatch
- 3-3-3
- 2-2-2
- 1-1-1
Mobility WOD
- Pigeon stretch
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
-The snatch is an advanced Olympic weightlifting movement that requires a combination of balance, coordination, mobility, and strength. This video explains the points of performance and is what it should look like: Video
Mobility WOD
- This stretch is one of the best things you can do for lower back, hip flexors, and your IT band. Spend at least two minutes each leg in the position.
