- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Core work: 100 sit ups
“Gwen”
Clean and jerk 15-12-9 reps
Post loads to comments.
Mobility WOD
- Banded shoulder distraction
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
- Touch and go at floor only. Power cleans/jerks are allowed. A pause or a re-grip off the floor is a foul. No “dumping” between reps. Use the same load for each set. Rest as needed between sets.
Mobility WOD
- Hold the stretch each side for 2 minutes.