- Dynamic stretching
Main WOD6 rounds for time
- Row 600 meters
- 6 Power cleans 85/115lbs
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
- On each pull follow this scheme: legs, hips, back, arms. On the way back do it in reverse.
Mobility WOD
- Hold each stretch each side for 2 minutes.