- Jog to track
- Dynamic stretching
Main WOD- Dynamic stretching
- Run 800m, 50 squats
- Run 600m, 40 squats
- Run 400m, 30 squats
- Run 200m, 20 squats
Mobility WOD
- Hamstring and 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 and hip extension at the top on the squats. Continuous clock with no rest between rounds.
Mobility WOD
- Hold each stretch each side for 2 minutes.