ELECTION DAY 2020

Get out there and make your voice heard #VOTE … Then make sure to get in and train your mind and body!

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IRON MILE|MAYHEM

Warm Up:

Bike or Row for 4 min

Then 2 rounds (1 with PVC and 1 with Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip Hang Snatch Pulls

3 Muscle Snatch

3 OH Squats

Strength: 3 squat snatch EMOM x 10 Minutes

Hit 3 singles each minute for 10 minutes. The goal is to use moderate weight and focus on technique more than weight. There won’t be a ton of time to build up in weight once the clock starts so take 3-4 warm up lifts to get a weight on the bar that you can use for most of the sets.

Workout: 14 Min Cap

40-30-20-10

Assault Bike Calories (Ladies calories 32/24/16/8)

Air Squat

Run 200 m

T1: Adjust calories to 32-24-16-8 and 24-18-12-6 for ladies

T2: As Written

T3: Run 400 m instead of 200 m

Monday, November 2nd, 2020 at 9:36 pm / WODS