Wednesday January 13, 2021

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IRON MILE|MAYHEM

WARM UP: 8 min

Min 1: 10 pulls on rower (1 every :06)
Min 2: 20 jumping jacks
Min 3: 15 pulls on the rower (1 every :04)
Min 4: 20 jumping jacks
-Repeat

Mobilize
Runner stretch each side
Planche seal

Workout: Individual, Partner, or Teams

25 min cap

Individual version
300 double unders
3000 m row
300 double unders

Scaled: single unders

Partner version
400 double unders
4000 m row
400 double unders

Scaled single unders

Teams (3 or more athletes)
5000 m row
1000 dubs

Scaled: single unders

*Partition however. One athlete working in each element at a time.

Post workout: 3 sets

10-15 dumbbell bench + max unbroken push-ups

Tuesday, January 12th, 2021 at 8:41 pm / WODS