- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Core work: Let’s give it a rest, you’ll thank us later.
WOD: “Melon Farmer” (This is a reference to the creative TV dubbing of Samuel L. Jackson’s lines. This WOD is a real melon farmer).
With one loaded bar (115/85) Three partners perform:
100 dead lifts
80 Hang power cleans
60 front squats
40 push press
20 thrusters
Have fun, melon farmers!
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
- Only one works at a time, each partner must complete at least 20% of the reps for each exercise (that’s 20, 16, 12, 8, 4, you’re welcome).
Mobility WOD
- Spend 10 min on the rollee