- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WODRow 5 x 500 meters, 2 minute rest between rounds.
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
- These are meant to be sprints, so warm up well and shoot for a pace that beats your 2K row 500 m split each round