Friday January 15, 2021

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IRON MILE|MAYHEM

WARM UP:ย 8 MIN

2 min bike or row
-then
4 sets
12 medball front squats
8 push-ups
4 kipping swings

4 min athletes choice mobility work

Workout: 18 min cap
150 wall balls (20/14)
50 pull ups

T1: adjust reps and movements as needed
T2: as written
T3: bar muscle ups

Post Workout: 4 sets

10-20 Barbell Rows 115/75
max unbroken Russian KB swings
rest 2 min

Thursday, January 14th, 2021 at 9:15 pm / WODS