- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
30-20-10
- Wall ball (20/14lb)
- Double unders
- Burpees
Mobility WOD
- Calf Mash
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
- Full depth on the wall balls. 2:1 single unders if you cannot do a double under.
Mobility WOD
- Mash each side for 2 minutes.