- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
21-15-9
- Toes to Bar
- Ring Dips
- Box Jumps (24”/20”)
Mobility WOD
- Pigeon and couch 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 your toes "kiss" the bar, full depth and lockout on the dips, and hip extension on the box jumps. Step downs are authorized.
Mobility WOD
- Hold each stretch each side for 2 minutes.