- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Weighted pull-ups (strict):
- 3-3-3-3-3
Mobility WOD
- Tricep and shoulder mash
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
- Full extension at the bottom of the pull-up. Chin over bar. If you cannot do a strict pullup, today is a good day to practice. Scale and add weight as needed.
Mobility WOD
- Mas each side for 2 minutes.