- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- 100 single-arm ball slams.
Use slam balls (25/20lb) NOT med balls
Raise the ball over your head and slam it, alternating arms.
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
- Use slam balls (25/20lb) NOT med balls. This will equal 200 total slams. Engage your core as you slam the ball down and get a killer core workout at the same time.
Mobility WOD
- Hold stretch each side for 2 minutes.