- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
“This and That”
Two partners work simultaneously. One partner does “This” while the other does “That.” You may switch who does this or that at any time during the round.
TOTAL REPS EQUALS TOTAL SCORE.
- 6 Min This: Ground To Over Head (115/95) That: Wall Ball (20/14lb ball)
REST 2 Minutes
- 6 Min This: Double Unders That: Push ups
REST 2 Minutes
- 6 Min This: Pull Ups That: Air squats
Mobility WOD
- Foam Roller
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
- Two partners work simultaneously. One partner does “This” while the other does “That.” You may switch who does this or that at any time during the round.
TOTAL REPS EQUALS TOTAL SCORE.
Mobility WOD
- Spend 10 minutes hitting any tight spots.