- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
7 Rounds for Time:
- 3 Ring dips
- 5 Pull-ups
- 7 Box Jumps
Mobility WOD
- Pigeon 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
- Ensure full depth on the ring dips.
Mobility WOD
- Hold the stretch each side for 2 minutes.