F3 Iron Yard – Iron Work
Wam Up
- Jog around the circus
- SSH x20 IC
- Imperial Walkers x20 IC
- Squats x20 IC
- Windmill x20 IC
Round 1
- Kusack to the school wall
- Kettlebell swing x25 OYO
- KB Merkins x30 (15 each arm) OYO
- Napalms x25 OYO
Run to Playground
- 10 pull ups
- 15 dips
- 20 decline Merkins
Run back to wall
*rinse and repeat
Round 2
- Kusack to 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)
Round 3
- From bottom of the circus – Jog / fast walk with bell to top of the circus
- Triceps extensions x25 OYO
- KB Snatches x30 (15 each arm)
And, ran out of time . . . run / jog back
COT, Name-a-rama, BOM
