- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
“Pick up on aisle nine”
Pick up something or someone heavy and carry for 50 yards, nine times.
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
- Pick up an item, bar/person, KB and carry it 50 yards.
Mobility WOD
- Hit any tight spots for 10 minutes.