Announcement and WOD for Tuesday November 10, 2020

This Friday we turn our focus from fitness to our friend Melissa De La Cruz. Her and her family have been a staple at Iron Mile for years. Despite beating cancer once before she is having to battle an aggressive reoccurrence that is spreading to many different areas of her body. We want to come together for an evening of worship, prayer and support of Melissa as we ask God to heal her body.
Everyone is welcome and we know there is strength in numbers.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up: 10 min AMRAP

5 Back Squats (empty bar – build across sets)

5 scap pull-ups

5 scap push-ups

5 Bent-over plate rows

5 Burpee Broad Jumps

Strength: Back Squat

5×5 rest 1 min

1st set @ 40%

2nd set @ 50%

3rd set @ 60%

4th set @ 50%

5th set @ 40%

Workout:

21-18-15-12-9

Pull Ups

Handstand push ups

T1: jumping pull-ups or banded pull-ups with pike pushups or db press.

T2: as written

T3: unbroken

Monday, November 9th, 2020 at 9:15 pm / WODS