Friday December 4, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

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IRON MILE|MAYHEM

Warm Up:

10 min
10 up downs
10 push ups w alt shoulder taps
10 kB swings

Partner Workout:

6 min on/2 min off x 40 min

45 Ghd sit ups or 90 abmat sit ups
8 rope climbs or 40 strict ring rows
Max HSPU or DB Push Press 50/35’s

T1: modify weights or movements as needed

T2: as written/notate movement choices on score

T3: 10 rope climbs and strict hspu 

Extra Work: Optional!

Strength: 1 min on/1 min off x 12 min

Walking sled drag 115/80 or more on sled

Skill Builder:

4 sets

5 strict mu or low mu transitions
20 shoulder taps (from free standing hs if possible)
20 jumping lunges
<Rest as needed>

Thursday, December 3rd, 2020 at 9:39 pm / WODS