Friday December 18, 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: 8 min flow

1 min ski or row(alternate)
5 snatch grip deadlifts
5 power snatch
5 snatch grip behind the neck press
15 glute bridge ups
-then-
mobility
:30 lat stretch per side
:30 down dog
:30 runner or hamstring stretch per side

Workout: 20 min cap

5 rounds.
350/300 m ski or 450/400 m row
15 power snatch 115/75

Accessory: 4 sets

10 landmine rows
16 box step ups
max strict chin-ups or 4 jumping negatives

Thursday, December 17th, 2020 at 11:21 pm / WODS