- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Snatch: 3-3-3-3-3
Use 70% of your 1 RM and work on speed and technique.
- Follow with clean pulls 3 x 3
Mobility WOD
- 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
- Use 70% of your 1 RM and work on speed and technique.
Mobility WOD
- Hold stretch each side for 2 minutes.