Wednesday December 16, 2020

Congratulations to everyone who hit Back Squat PRs yesterday. There were so many of you! If you have a video feel free to post it and tag us!

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: 2x

Bear crawl down and back
Reverse Bear Crawl down and back
50 jumping jacks
Lunge Down and Back
Toy soldiers Down And Back
10/10 single leg(staggered stance) KB RDLs

-then-

3 min of coach led mobility

WORKOUT: 2 ROUNDS

50/40 cal row
120’ walking lunge 50s/35s
40 toes to bar

*18 min cap

T1: Lighten the dumbbells/reduce calories/modify toes to bar to make these movements work for you
T2: As Written.
T3: Start each round with 50’ hsw

ACCESSORY

Spend 10 min working on or AMRAP double unders

EXTRA

30 bar muscle ups or jumping bar muscle ups for time

30 sandbag cleans for time 150/100*
*at 0:00 and every 2 min do 12/8 ring dips

Tuesday, December 15th, 2020 at 8:17 pm / WODS