- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Push Press: 8-8-8-8-8
Mobility WOD
- Shoulder 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
- Five sets of eight means we’re going to need some expectation management to get through five sets without having to remove weight from the bar by the third set (soul crushing, isn’t it?). This rep scheme is the kind you’ll experience in a metcon, or, the CrossFit Open.
Mobility WOD
- Mash each side for 2 minutes focusing on the deltoid and lat muscles