- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
“Wittman”
7 Rounds of:
- 15 Kettlebell swings (53/35 lb)
- 15 power cleans 115lb
- 15 Box jumps (24/20)
30 Minute time cap
Mobility WOD
- Banded shoulder distraction
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
- American swings for the KB (overhead). Step downs are authorized for the box jumps.
Mobility WOD
- Hold stretch each side for 2 minutes.