- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- “Dia de los Deadlifts”
Three partners perform 15 minutes of work where each partner performs deadlifts with a weight of their own choosing in an attempt to post the highest volume of weight lifted as a team in the allotted time.
Mobility WOD
- Lower back and hip 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
- One partner works at a time, and each person performs only five lifts at a turn. This WOD is about volume and good technique, not brute strength. Set your bar at whatever weight you like. The goal is to use the same weight throughout. Teams may use one to three bars. Try to agree on one weight, one bar so we don’t monopolize the bars (Makes the math easier, too). Post total load to comments.
Mobility WOD
- Hold the stretch each side for 2 minutes.