- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Handstand practice: Accumulate two minutes in a handstand. In order of skill, use freestanding, belly facing wall, back facing wall, or piked off a box.
WOD:
21-15-9
Toes to bar
Box jump (24/20)
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
- ensure full depth on each squat
Mobility WOD
- Hold the stretch each side for 2 minutes.