WOD 9.21.2020

15min AMRAP
2 toes to bar
2 burpees
20 double unders
4 toes to bar
4 burpees
20 double unders
6 toes to bar
6 burpees
20 double unders…
(Continue adding 2 reps to toes to bar & burpees)

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 9.18.2020

10min Turkish Get Up work
-then-
660m DB, KB or BB suitcase carry AHAP
*can switch sides at any time, but each time object is put down, 6 burpees.

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 9.15.2020

16th Street Church Bombing Remembrance
19min AMRAP
14 DB snatches
14 single arm overhead lunges
14 DB squat snatches
11 box over burpees
22 weighted step ups

On September 15, 1963 a bomb, made of 19 sticks of dynamite and planted by members of the KKK, exploded before Sunday morning services at the 16th Street Baptist Church in Birmingham, Alabama. The church had a predominantly Black congregation and also served as a meeting place for civil rights leaders. Four young girls (ages ranging from 11-14) were killed in the explosion and an estimated 22 more people were injured.
For more information please visit www.instagram.com/iron.roots.athlete/

Please register for class through Zen Planner so we can plan accordingly
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)