Workout of the Day
“The Firebird”
Complete 5 rounds for time of:
- 800m run
- 5 ring muscle ups
- 10 hang power cleans (155/103#)
- 20 wallballs (20/14# to 10/9′)
- 30 double unders
“The Firebird Express”
Complete 5 rounds for time of:
- 400m run
- 10 pull ups
- 10 hang power cleans (115/75#)
- 10 wall balls (20/14# to 10/9′)
- 20 double unders
WOD Notes: This is our ICA “house WOD” and an annual Thanksgiving tradition! To accommodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We will kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am). The gym will open at 6:15 am so you can be warmed up for the first heat! When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up in the North room! “The Firebird” is a long workout, so if you’re looking for something more reasonable, try out “The Firebird Express.” Be sure to talk to a coach if you have questions!
Community Notes: Happy birthday Ed!
