- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WODRow 5k at 24 strokes per minute with a damper setting of 5.
Post time and calories 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