Iron Pax top 40 countdown

QIC:  threeskin

Date: 09-28-2020

PAX: Fissure

AO: Anvil


Conditions

Finally Fall


COP

2 minute COP:

SSHs IC
All kinds of Arm Circles
Good Mornings
Willie Mays Hays


The Thang

We just wrapped up another Iron Pax for better or for worse: lets recap
IP Wk 0-4 Best of the Best
400 meters: Week 0
EMOM + AMRAP: Week 1
43 minutes: Week 2
Simple: Week 3
No Murder Bunnies: Week 4

In this order:
Run 1 lap (2 minutes)
EMOM: (1 minute)
3 Burpees + Squats

Run 2 laps (4 minutes)
EMOM: (2 minutes)
3 Burpees + Squats
3 Burpees + BBSups

Run 3 laps (6 minutes)
EMOM: (3 minutes)
3 Burpees + Squats
3 Burpees + BBSups
3 Burpees + Merkins

Run 4 laps (8 minutes)
EMOM: (4 minutes)
3 Burpees + Squats
3 Burpees + BBSups
3 Burpees + Merkins
3 Burpees + Bonnie Blairs

Cool Down Lap


COT

Mindset/Focus
Anyone who imagines less undoubtedly deserves less.
Have a growth mindset.


Moleskin

Where to begin…


News

Great fall lineup at Anvil

4 year anny soon!


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