- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments
Mobility WOD
- Pigeon and 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
- Pull ups, pushups, situps, then squats. Hip crease below the knee on the squats. Score for the total is the lowest number of a set in each exercise.
Mobility WOD
- Hold each stretch each side for 2 minutes.