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IRON MILE|MAYHEM 5.4

10 min flow:

100 m row

30’ walk on toes

30’ walk on heels

100 m run

10 jump squats

10 empty bar power cleans

(Can add weight after first time through)

Workout

5 sets

New set every 5:00 min

20/15 Calorie Row

200m Run

10 Power Cleans 135/95

T1: modify cal and distance to finish each run and row in a minute or less. 95/65

T2: as written

Non T3. Just go faster.

Accessory:

Accumulate 3 min active hang from bar

Accumulate 3 min active handstand hold

Break up as needed.

Wednesday, August 5th, 2020 at 8:47 pm / WODS