- Do the core work at the bubble and then jog to the track
Main WOD- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise
- Run 4 x 600m
Mobility WOD
- Calf mash
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
- Rest a minute between rounds.
Mobility WOD
- Spend at two minutes on each calf.