- Dynamic stretching
- 3 x 10 hip-back extension
Main WOD- 3 x 10 hip-back extension
- Accumulate 1.5 minutes in L Sit, then
Dead Lift
- 3-3-3-3-3-3
Mobility WOD
- Couch and 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
- Remember the points of performance for the deadlift:
1) Lumbar curve maintained throughout movement
2) Keep the weight in your heels
3) Shoulders slightly in front of the bar on setup
4) Hips and shoulders rise at the SAME rate
5) The bar remains in contact with the legs throughout the movement!!!
6) Movement finishes with hip completely open and knees straight.
Mobility WOD