WOD'S

9.28.2020

STRENGTH
3 SETS FOR QUALITY
8/8 Slow Single DB Goblet
Step-Ups/Downs
8/8 Supported Single Arm DB Row
(20X1)
-Rest 1:00 b/t Sets-

WORKOUT
4 SETS FOR REPS
1:20 - Double DB Sumo Power
Clean (50/35)|(35/20)*
1:20 - Double DB Farmer Reverse
Lunge*
1:20 - Up-Down + Side Shuffle**
*2 Burpees Every Time Athlete
Breaks
**1 Rep = 1 Up-Down + 3 Side
Shuffles (L) + 3 Side Shuffles (R)
-Rest 1:00 b/t Sets-
(Score is Total Reps)


COOL DOWN
FOR QUALITY
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
5:00 Foam Roll Quads + IT Bands


Hours




Monday, Wednesday, Friday: 

6AM-10:15AM 

3:00PM-7:45PM  


Tuesday & Thursday: 

6AM-10:15AM

  4:15PM-7:45PM



Saturdays : 7-8AM & 9-10AM

*Please note these hours will be trial and based on attendance.



CONTACT US

/ keep in touch

Iron Talon Crossfit

6380 N. Decatur Blvd. Ste 200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com