- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)Main WOD
3 Rounds for Time:
- Run 800 meters
- 50 Back extensions
- 50 Sit-ups
- Couch stretch. 2 minutes each side; 2x
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!
- After running and the situps your hip flexors need some stretching. Use an ab mat to help keep your knee from hurting on the floor.