- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Core work: Accumulate 1 minute in an L sit
Team WOD: 500 calorie row. Teams of two row to reach the 500 calorie goal. Each partner rows 50 calories at a time.
Post time to reach 500 calories to comments (including transition time)
Mobility WOD
- Foam roller
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
- Rowing tips
Mobility WOD