- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Core work: Accumulate one minute in and L sit where your knees are held above hip height.
WOD: Burpee Ladder. On a running clock perform 1 burpee, then two burpees at the one minute mark, three at the two minute mark, and so on until you cannot perform the next rung of the ladder within the one minute limit.
Post highest rung and partial final attempt to comments.
Mobility WOD
- Couch 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
- chest to ground on the burpees
Mobility WOD
- Hold the stretch each side for 2 minutes.