- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- 100 burpees
- followed immediately by a 30 minute run, preferably on an empty stomach.
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
- Chest to ground on the burpees, clapping overhead.
Mobility WOD
- Hold each stretch each side for 2 minutes.