- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Power Clean: 3-3-3-3-3
Mobility WOD
- Lat Mash on 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
- Ensure a good set up: feet shoulder width apart, almost touching the bar. Hips and shoulders rise at same rate until the bar is past the knee. Drive with the hips while shrugging and pulling the bar towards your chin. Rotate your elbows under the bar and catch it in the front rack position with your elbows high.
Mobility WOD
- Mash each side for 2 minutes.