- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)
- Hip opening drills
Main WOD- Hip opening drills
Front Squat + Split jerk,
- 5 x 3+1.
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
- This means for each set you perform 3 front squats, and after the last squat in the set do a split jerk from the front rack.
Mobility WOD
- Hold each stretch each side for 2 minutes.