- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WOD15 Minute AMRAP:
- 10 Hip-Back Extensions
- 10 Sit-ups
- 100 Jump rope (single under)
Mobility WOD
- Downward and upward dog
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 full extension at the top on the hip-back extensions. Changing it up on the jump rope, not double unders, working on one at a time.
Mobility WOD
- Hold each position 3 times for one minute.