- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Back Squat: 3-3-3-3-3-3-3
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
- Hip crease below the knee on the squats and full extension at the top.
Mobility WOD
- Hold each stretch each side for 2 minutes.