Thursday October 22, 2020

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IRON MILE|MAYHEM

Warm up: 8 min emom

Min 1: 5 ovhd squats(mobilize the rest of the minute

Min 2: :45 on any machine

At 8 min: 

1 min right side pigeon

1 min left side pigeon

1 min puppy dog

Strength: 15 minute emom

1 ovhd squat

Workout: 18 min AMRAP Teams of 2

100 Alt. Dumbbell hang Clean and Jerk 50/35

• Partner KB Farmer Holds 53/35’s

100 Box Jumps 24/20

• Partner Holds Plank

200ft Front Rack Lunge (50/35)

T1: lighten DB weight and lower box to allow for optimal performance and minimal rest

T2: as written

T3: 70/50 db on hang clean and jerk and 53/35’s on front rack lunge

Wednesday, October 21st, 2020 at 9:13 pm / WODS