- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Core work: Accumulate 2 minutes in a one-arm plank. Follow with 100 sit ups.
WOD: Pull up Ladder. On a running clock perform 1 pull up, then two pull ups 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.
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
- Ensure that you reach full extension at the bottom of the pullup
Mobility WOD
- Hold the stretch on each arm for 2 minutes