- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WODFor Time:
- 50 Wall Ball (20/14lb ball, 10’/8’ target)
- 50 Toes to Bar
- 50 Thrusters (45/35lb bar only)
- 50 Pull Ups
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
- Keep your elbows up on the wall balls and the thrusters. scale weights and reps as needed.
Mobility WOD
- Hold each stretch each side for 2 minutes.
SPOILER ALERT: Tomorrow's WOD involves swimming, come prepared!