- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WOD- Clean and Jerk: Work up to a heavy single
Mobility WOD
- Pigeon 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
- Ensure a good setup each time; feet shoulder width, shins close to the bar. Keep the weight along the center line of your body. Drop quickly under during the jerk and stand completely back up, arms locked out overhead.
Mobility WOD
- Hold each stretch each side for 2 minutes.