Workout of the Day
EMOM for 30 minutes of:
- First minute: 15 burpees
- Second minute: 20 DB shoulder to overhead (50/35#, 10R/10L)
- Third minute: 40 Russian twists (25/15#, 20R/20L)
WOD Notes: Choose a burpee number that will give you ~20 seconds of rest per round.
Community Notes: This Friday, CrossFit Main Line in Ardmore is hosting their 8th annual 24 Heroes in 24 Hours. Starting at 9:30am Friday morning, athletes will perform some version of a “Hero WOD” every hour for 24 straight hours. This year’s event serves as a fundraiser for 23rd Veteran, a nonprofit program working to help veterans adjust back to the civilian world. ICA athletes have supported this event for the last several years, and a notable number of ICAers are headed down for all or part of the 24 hour event. If you’re interested in participating, it’s not too late to sign up or donate HERE! Spectators are also welcome at ALL hours of the day or night. You can check in on the action on the event’s Instagram.
Community Note: Happy Birthday Erik!