- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WODWeighted Pull Ups:
- 3-3-3
- 2-2-2
- 1-1-1
Mobility WOD
- Banded shoulder distraction
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
- Strict pullups each time. After you're complete with the pullups, work on a skill you're not good at.
Mobility WOD
- Hold each stretch each side for 2 minutes.