- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)Main WOD
Back squat 3 x 8
Press 3 x 8
Deadlift 3 x 8
Rest no more than 2 minutes between sets and exercises. Keep moving.
- Banded hamstring stretch for two minutes each leg; 3x.
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!
- Loop a band around your foot and stretch your leg out towards the sky. breath deeply