- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Shoulder Press:
- 2-2-2-2-2
Mobility WOD
- Banded shoulder distraction
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
- Each set should increase in weight. Keep your core tight, pulling your chest down. Do not arch your back.
Mobility WOD
- Hold the stretch each side for 2 minutes.