Monday August 30, 2021

Iron Mile will be professionally disinfected 2x per week…

… for the next few weeks to help keep our members and staff safe during the ongoing uptick in COVID infections. Additionally, we ask that you wipe down your equipment after use. As usual, be smart and stay home if you are feeling sick. Coaches who have considerable or prolonged exposure to Covid will be asked to quarantine or present a negative test in order to return to work.

Warm Up

8 min flow
4 push up to down dog
8 alt shoulder taps
12 Alt V-ups
1 min bike or run 1 lap


4 sets of 7
Tempo Ring Dip
(the stronger you are the
slower the tempo)

4 sets of 5
Low Ring Muscle Up


DB Snatch 50/35
20/16 cal on any machine

T1: Modify as needed
T2: as written
T3: 30/24 on machine

Sunday, August 29th, 2021 at 9:30 pm / WODS