- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 5 min in a push up plank
Five rounds for time:
- 6 Deadlifts 155/115 lbs
- 9 Knees-to elbows
- 12 Box jumps 20/24"
Mobility WOD
- couch stretch 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
- Focus on maintaining a good lumbar curve on the leadlifts and don't overextend at the top. You can step down on the box jumps.
Mobility WOD
- Spend two minutes each side