- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
“Lunge and Throw Up”
12 minute AMRAP
- 2 Person team performs lunges and wall ball (20/14lb ball)
- One partner does 20 walking lunges, out and back, while the other does wall ball.
Score is total number wall ball shots.
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
- Full depth on the squats keeping the ball chest level. Do not drop your chest towards the ground and round your back.
Mobility WOD
- Hit any tight spots for 10 minutes.