Ironhide

IMG_4534-2.jpg

OPEN & PERFORMANCE

Ironhide

AMRAP 7: 
Burpee Box Jump Overs (24/20) 

On the Minute: 7 Deadlifts (225/155)

·      Deadlifts will be completed at the start of every minute, including the start of the workout.

·      Score at the end of the workout is total reps of burpee box jump overs.

FITNESS

185/135

Upper Body Imperative

1-Arm Step Down Burpee + Box Step Up

KB Deadlifts (stay with one weight)

Lower Body Imperative

Medball Slams

Good Mornings (seated or standing)

MIDLINE/EXTRA

For Time:
40 Double-Unders, 18 AbMats

40 Double-Unders, 15 AbMats

40 Double-Unders, 12 AbMats

40 Double-Unders, 9 AbMats

40 Double-Unders, 6 AbMats

Upper Body Imperative

Singles or Empty Sled Pulls (attached to a belt)

Lower Body Imperative

Ski Erg, Hanging Knee/leg Raises

RECOVERY: ROMWOD/Crossover Symmetry

ROW – BIKE

Zachary Hamilton