- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WOD15-12-9
- Hand Stand Push Ups
- Body Weight Deadlifts
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
- Focus on good form throughout the deadlift. Keep your lumbar curve locked in and ensure your shoulders and hips rise at the same rate. Once the weight is over your knees, squeeze your glutes together and stand up. Don't overextend at the top and do not shrug the weight.
Mobility WOD
- Hold each stretch each side for 2 minutes.