- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
“Diane”
21-15-9
- Deadlift (225/155lb)
- Handstand pushups
Mobility WOD
- Splits
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
- Scale weight as needed. If you cannot complete the lift without rounding your back, lower the weight. Ensure a proper lumbar curve throughout the lift.
Mobility WOD
- Hold the stretch each side for 2 minutes.