IRON OCTOBER VOLUNTEER MEETING TONIGHT AT 6 PM
VOLUNTEER SHIRTS ARE FREE BUT IN LIMITED QUANTITIES. TO MAKE SURE YOU HAVE ONE BE AT THE MEETING.
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 3 sets
10/8 cal row
5 empty bar thrusters
5 kip swings
Strength: Deadlift
10-15:00 to find a 1 rm
Workout: Jackie
1000 m row
50 thrusters 45/35
30 pull-ups
12 min cap
T1/2/3: get as close to as written as possible.
Accessory: 4 sets
6-8 glute ham raises
:30 hs hold against the wall