F3 Iron Yard – Cold Iron Work
3 Pax braved the cold to get some good work done.
Conditions: Cold. 34 degrees. Dark.
Warm Up
- Jog around the circus
- SSH x20 IC
- Windmill x20 IC
- Imperial Walkers x20 IC
- Squats x20 IC
Round 1
Start at bottom of the circus
- Kettlebell swing x25 OYO
- KB Merkins x30 (15 each arm) OYO
- Napalms x25 OYO
Leave bells and run to Playground
- 10 pull ups
- 15 dips
- 20 decline Merkins
Run back to bells
*rinse and repeat
Round 2
At the bottom of the circus
- KB Squat x25 OYO
- KB Squat x25 w/ right leg on curb (left leg step up)
- KB Squat x25 w/ left leg on curb (right leg step up)
Leave bells and run to Playground
10 pull ups
15 dips
20 decline Merkins
*rinse and repeat (modified the squat count to 15 b/c jello legs)
Round 3
Triceps extensions x25 OYO
KB Snatches x30 (15 each arm)
KB WaiterPress x30 (15 each arm)
*rinse and repeat
Done
COT: Nameorama, Announcements, BOM