- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
“Three the Hard Way”
For Time:
300 Wall ball (20/14 lb ball, 10’\8’ target)
300 Burpees
300 Double unders
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
- Three partners perform three exercises where only one person works at a time until all reps are complete. Do the movements in any order you wish. Each person must perform at least 25% (75 reps) of the work for each exercise.
Mobility WOD
- Hit any tight spots for a total of 10 minutes