Tuesday December 15, 2020

IRON MILE WILL REMAIN OPEN AND ACCEPTING NEW MEMBERS. PLEASE DISINFECT YOUR EQUIPMENT AND MAKE SURE TO RESERVE A SPOT AT YOUR CLASS WITH THE BUTTON BELOW:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

WARM UP: 7 min flow

Bike 1 min
10 alternating V-ups
10 push up to shoulder tap
10 squats

Strength: Back squat

Build to a 1 rep max

WORKOUT: 4 rounds

20/15 cal bike
20 alternating db snatch 50/35
20 goblet squats 50/35
Rest 2 min 

T1: modify any movement as needed.
T2: As Written.
T3: 30/24 bike

ACCESSORY

3 rounds.
10 landmine rows.
10 inverted rows or lat pull downs

EXTRA

3 sets.
10 reverse Hypers
15 banded glute bridge up
20 burpees
Rest

30 sandbag cleans for time 150/100*
*at 0:00 and every 2 min do 12/8 ring dips

Monday, December 14th, 2020 at 9:28 pm / WODS