Monday December 21, 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:

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IRON MILE|MAYHEM

WARM UP: 8 MIN FLOW

2 min row
2 min ski
into 2 sets:
10 up downs
15 squats(use a loaded B if desired)
20 alt v-ups
-then-
mobility
:30 lat stretch per side
:30 down dog
:60 lat stretch

Strength: every 2 min x 14 minutes

1 power clean to 5 back squats

Workout: 18 min cap

5-10-15
db thrusters 50s/35s
db power cleans 50s/35s
burpees over db

Rest 3 min

30Β db thrusters 50s/35s
30 power cleans 50s/35s
30 burpees over the db

t1: scale as needed
t2: as written
t3: all db thrusters completed unbroken

EXTRA:

Every 5 min x 25 min.
15 box jump overs 24/20
20/15 cal bike
20/15 cal row

30/24 ring muscle ups*
50 ft hsw at the start and every break.
10 min cap

Sunday, December 20th, 2020 at 9:39 pm / WODS