Warm up: 10 min flow
Jog 100 m
7 wall angels
7 goble…
It has been so great to see so many faces that we haven’t seen in nearly 3 months this week. We look forward to more of you returning!
Please have all equipment returned by Friday.
Make sure to reserve a spot at your class:
Strength:
Power Snatch
Touch and go triple every 2 min x 12 min
Workout: 18 min cap
1000 m row or 1.3 mile bike
75 push press wall balls 20…
A. Class
B.
27-21-15-9
Thruster 75/55
60’ hsw(30+30)
Rest 5 min
27-21-15-9
Wallball
60’ hsw(30+30)
C. Ski 2k for time.
Regular class times at the gym tomorrow. Solidify your spot by registering Here
Please review the video on the Iron Mile Family page for more info.
WORKOUT
30:00 clock
13 mins to work up to a heavy power clean
2:00 to switch to wod weight
@ 15:00 ascending ladder
1 power clean
1 shoulder to oh
1 thruster
2 pc
2 sh2oh
2 thrust
3
3
3…
T1: <or= 75/55
T2: 95/65
T3: 115/75
Whether you workout in your living room in your upstairs apartment, garage, or some temporary outdoor space… get moving!
If working out at home is tough, get it out of the way early or set a specific time that is for you to workout.
Every 3 min x 30 min
200m run
30 hollow rocks
Max air squats
Every 3 min x 30 min
15/12 cal bike or 200 m run <…