- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Deadlift: 5-5-5-5-5
Mobility WOD
- Pigeon and couch stretch
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. The intent of this WOD is not for you to hit a five rep max, not if you want to be fresh for the rest of the week anyway. Warm up well with some hinging movements (rowing, KB swings) and find a weight that is challenging, but one you can stick with for all five sets. Somewhere around 75-80% of your one rep max is about right. Practice good form as always, no bouncing. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- Weight should be challenging but what you can do 5x in one set. Increase weight each set if you like, but in small increments. Rest no more than two minutes between sets.
Mobility WOD
- Hold each stretch each side for 2 minutes.