- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WOD14 minute AMRAP:
- 10 Push Ups
- 15 Sit Ups
- 20 Walking Lunges
Mobility WOD
- Pigeon and 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
- Chest to the ground on the pushups. Use an abmat for the situps. Knee all the way to the ground on the lunges (don't smack it against the ground).
Mobility WOD
- Hold each stretch each side for 2 minutes.