- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WODFor Time: Row 2 K
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
- Focus on form while rowing. Legs, hips, back, arms on the power stroke and do the reverse as you reset. Pause for a second at the top of the stroke to rest and get ready for the next pull.
Mobility WOD
- Hold each stretch each side for 2 minutes.